Strength:  Back squat 3x3 (same weight) Metcon: 7 rounds for

In 16 minutes: 3 rounds 7 squat cleans*, 135/95 15

Strength: Glute and ham raises 3x10 Metcon: 15 min cap

Strength: Work up to a heavy squat jerk  Metcon: 14

Skill: jump rope drills Metcon: 15 min cap For time:

5 rounds for time: 5 rope climbs 50 double unders

Skill: 50 ghd sit-ups 3 rounds for time: (15 min

Strength: 3x10 ring dips 12 min emom: Odd min: 25

Strength: Back squat 5x3 Metcon: 30-20-10 Back squats, 225/135 (from

Strength: Split jerk: work up to a heavy single Metcon: