Strength/Skill: Superset

• 4 x 8 Strict Press
• 4 x 8 Bottom Up KB Press

Metcon: 7 Sets

• 10 x Box Jumps (or 30 Dubs)
• 15 x DL (135/95)
• 15 x Push-ups
• 100m Sprint
• Rest 1:1

Strength/Skill: 3x

• 5 x Strict HSPU (3s negative)
• 25 x V-ups
• 12 x Bicep Curl
• 12 x Tricep ext.

Metcon: 4 Rounds

• 500m Row
• 10 x Strict C2B
• 500m Ski
• 4 x Wall Walks

Strength/Skill:

• 4×10 DL @6-7 RPE

Metcon: 12m Ladder: 1/3/5/7/9/11…

• Power Clean (115/80)
• Front Squat
• Bar-over Burpee

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: 3x

• 10 x Weighted Bridges (hold last rep at the top as long as possible)
• Sandbag Hug Carry
• 3-6 x Strict Pull-ups (weighted)
• 60s Plank

Metcon: 24m EMOM

• M1: 12/10 Cal Row
• M2: 12/10 Cal Bike Erg
• M3: 12/10 Cal Ski
• M4: 15 x Sit-ups

Cash-out: Spend some time with handstands

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