Strength/Skill: 4x

• 6 x Strict Ring Dips (2s Pause at Bottom and Top)
• 10 x Upright Row
• 10 x Curl Bar Curl
• 10 x Lateral Plate Raise

Metcon: Rest 1:1

• 1 x 800m Run
• 2 x 400m Run
• 4 x 200m Run
• 4 x 100m Run

Strength/Skill:

• 10/8/6/4/2 x Push Press (work up to 85%)

Metcon: 13m Cap

• 40 x DB Snatch (50/35)
• 30 x Wallballs
• 20 x Bar MU
• 30 x Wallballs
• 40 x DB Snatch (50/35)

Strength/Skill:

• 3 x Snatch Push Press + 1 x OH Squat
• 4×4 @70%

Metcon: 3 x E10MO10M

• 12/10 Cal Echo Bike
• 12 x Burpee Box Jump-overs (30/24)
• 12/10 Cal Echo Bike
• 9 x Burpee Box Jump-overs (30/24)
• 12/10 Cal Echo Bike
• 6 x Burpee Box Jump-overs (30/24)