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For time: (25 min time cap) 100 Pull-ups 100 Kettlebell swings (24 / 16 kg) 100 Double-unders/200 singles 100 Overhead squats (95 / 65 lbs)”

In teams of four, complete as many rounds as possible in 24 minutes of: 20 Burpees 20 Wall Ball Shots 20 Anchored Sit-Ups Rest Station

Strength/Skill Every 90 seconds, for 6 minutes, complete: 10 strict close grip pull ups   then… Five sets of: Front Squat with a Pause x

Strength/Skill 10 jerk jump and lands And then . . . Three sets of: Jerk Balance x 3 reps *This is for technique work. No

Strength/Skill Every 2 minutes, for 6 minutes (3 sets): 2 Hang Clean from blocks + 2 Front Squats Immediately followed by… Every 2 minutes, for

Metcon For time: 100-ft. dumbbell overhead walking lunge (50/35) change hands every 25′ 100 double-unders (200 singles) 50 wall-ball shots (20/14) 50 Strict pull ups

Metcon In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 25 Mountain Climbers 20 Wall

Strength/Skill Back Squat *Set 1 – 5 reps @ 60% of 1-RM *Set 2 – 3 reps @ 75% *Set 3 – 1 rep @

Strength/Skill Five Sets of: Front Squat with a Pause x 5-6 reps @ 3211 Rest 3 minutes   Metcon For times: Row 1500 Meters 25

Strength/Skill Jerk Practice 10 jump and lands   And then . . . Three sets of: Jerk Balance x 3 reps *This is for technique