Strength/Skill:

Deadlifts

Metcon:

4 Rounds For Time:

20 Russian Kettlebell Swings (53/35)

25 Sit Ups

20 Box Step Ups (53/35)

150 M Run

Metcon:

Partner WOD:

AMRAP 24:

4 Strict Handstand Push Ups

5 Box Jumps

6 Toes 2 Bar

10 Dumbbell Snatches (50/35)

*Every 2 Mins Do 5 Synchro Burpees

**Switch Partners After Every Round

Strength/Skill:

Squat Clean

Metcon:

EMOM 16:

Min 1: 23 GHD Back Ext.

Min 2: 13/10 Cal Row

Min 3: Max Front Squat (@Body Weight)

Min 4: Rest

Strength/Skill:

6 Super Sets:

-5 Push Press

-10-15 Lateral Shoulder Raises

Metcon:

AMRAP 17:

35 Double Unders

18’ Handstand Walk

300 M Run

18 Ring Rows

Strength/Skill:

Back Squat

Metcon:

15-12-9

Chest 2 Bar

Hang Clean (115/75)

Bar Over Burpees