Strength/Skill:

Back Squats

Metcon:
5 Rounds
9 Deadlifts (225/145)
18 Wall balls
30 Abmat Sit Ups

*After every 1:30, perform 7 Pull Ups

Strength/Skill:

Snatch

Metcon:

14min AMRAP
7 OHS (135/95)
200m Run
14 Alt Dumbbell Snatches (50/35)
20 KBS (53/35)

Strength/Skill:

Max High Jump

Metcon:

4x 2:00min Rounds
50 DUs
11 Box Jumps (30″/24″ Boxes)
21/16 Cal Row or Bike

*Score is slowest round
**Rest 2 minutes between rounds

Strength/Skill:

Strict Press
Lateral Raises
Curls

Metcon:

20min EMOM
Min 1: 12 HSPUs
Min 2: 10 Burpees
Min 3: 15 GHD Back Ext
Min 4: Max Ring Dips
Min 5: REST

Just a reminder: we will be open at 9AM only today!! Hope to see you there

Metcon:

Time Cap 26 Mins:

8 Rounds For Time:

18 Lunges (53/35)

3 Bar Muscle Ups

150 M Run

*With Remaining Time:

Max Squat Clean & Jerk