Strength/Skill:

3 Rounds

• 10 x BB Bench
• 10 x DB Seated French Press

3 Rounds

• 10 x Incline BB Bench
• 12 x Incline DB chest Fly

Metcon: 18m Cap

• 40/32 x Echo Bike
• 20 x HSPU
• 400m Run
• 30/24 x Echo Bike
• 15 x HSPU
• 300m Run
• 20/16 x Echo Bike
• 10 x HSPU
• 200m Run
• 10/8 x Echo Bike
• 5 x HSPU
• 100m Run

Strength/Skill:

• 2/4/6/8/10 x Back Squat

Metcon:

3 Rounds

• 8 x OH Squat (135/95) (Sub Goblet Squats)
• 24 x Pull-ups

@10m: 3 Rounds

• 8 x Power Snatch (135/95)
• 24 x Wallballs

Strength/Skill: 3x

• 10 x DB Step-ups (per side)
• 10 x DB Step Back Lunges (per side)
  

Metcon: 20m AMRAP

• 24/18 Cal Echo Bike
• 20 x Thrusters (65/45)
• 10 x Strict C2B Pull-ups

Strength/Skill:

3 Rounds

• 10 x Arnold Press
• 10 x BB Drag Curls

3 Rounds

• 12 Leaning Lateral Raise
• 10 x DB Preacher Curls

Metcon:

• 10/20/30 x Hang DB C&Js (2×50/35)

• 75′ Front Rack Walking DB Lunge

Strength/Skill:

• 5×1 Power Clean (70-75%)

Metcon: Partition However

• 1 Mile Run
• 100 x T2B

Strength/Skill:

• 2/4/6/8/10 x Back Squat (increasing weight!)

Metcon: 18m EMOM

• 200/175m Row
• 10 x Burpee over rower
• 15 x Wallballs

Strength/Skill:

• 10m to complete 3RM Strict Press

Metcon: 16 x EMOM

• M1: 50 x Dubs
• M2: 5 x Power Cleans
• M3: 200m Run
• M4: 10 x GHD (15 X Sit-ups)

Strength/Skill: 3x

• 4 x Tempo Ring Dips
• 12 x Plyo Push-ups
• 8 x Pendlay Row
• 20 x Hollow Rocks
  

Metcon: 24m AMRAP

• Zone 2
• E4MO4M: 8 x Burpee Box Jumps