”Birchall”

For Time:

100 Back Squats (@Body Weight)

Buy Out: 600 M Run

*5 Burpees Every 2 Mins

Strength/Skill:

Deadlift

Metcon:

EMOM 15:

Min 1: 4x Gym Length Suitcase Carry (70/53)

Min 2: 13 Weighted GHD Sit Ups (14/10)

Min 3: 14/11 Cal Row

Min 4: Max Ring Muscle Ups

Min 5: Rest

Metcon:

AMRAP 24:

32 Weighted Lunges (53/35)

16 Ring Rows

8 Thrusters (95/55)

4 Strict Handstand Push Ups

2 Legless Rope Climbs

Strength/Skill:

Bent Over Barbell Rows

Metcon:

For Time:

15 Snatches (115/75)

45 Sit Ups

450 M Run

10 Snatches

30 Sit Ups

300 M Run

5 Snatches

15 Sit Ups

150 M Run

Strength/Skill:

Back Squats

Metcon:

5 Rounds: 2:30 Each Round, 1:00 Rest Between Rounds

10 Burpees

14 Push Ups

20 Kettlebell Swings (53/35)

Max Goblet Squats (53/35)