Strength/Skill:

• 5×10 Front Rack Lunges (5 then 5)

Metcon: For Time (15m Cap)

• 25/20 x Cal Echo Bike
• 5 x Rope Climbs
• 25 x Deadlifts
• 5 x Rope Climbs
• 25/20 x Cal Echo Bike

Strength/Skill: 4x

• 3 x Strict Pullup (1s pause + 4s negative)
• Max Effort Strict Pull-ups
• 6 x Ring Dips (Pause 1s in at bottom AND top. Full Support.)
• 10/20/30/40/50/60/70/80/90/100 x Unbroken Double Unders. Start wherever you get on your first set and add 10 each round.

Metcon: 5 x E6MO6M

• 30/24 x Cal Bike Erg
• 400m Run
• 15 x Hollow Rocks

Strength/Skill:

• 4 Sets: 3 x Front Squat + 1 x Jerk

Metcon: 5 Rounds

• 200m Run
• 15 x Bench Press (185/125)
• 200m Run
• Rest 1:1