Skill:

Back Squat, 8RM

Workout:

For time:

21-15-9

Back Squat, 185/125lbs

Strict Handstand Pushups

Skill:

Kipping Pullup

Workout:

For time:

21 L Arm DB Strict Press, 50/35lbs

21 Pullups

21 R Arm DB Strict Press, 50/35lbs

21 Pullups

15 L Arm DB Strict Press, 50/35lbs

15 C2B Pullups

15 R Arm DB Strict Press, 50/35lbs

15 C2B Pullups

9 L Arm DB Strict Press, 50/35lbs

9 Bar Muscle Ups

9 R Arm DB Strict Press, 50/35lbs

9 Bar Muscle Ups

Skill:

Snatch Balance, 5×3

Workout:

For time:

100-80-60-40-20

Double Unders

Squats

Workout:

Deadlift, 8-8-8-8

Skill:

Weighted Ring Dips, 3-3-3-3-3

Workout:

4 rounds, 2 mins each of:

20/16 cal Echo Bike

AMRAP remaining time: Toes to Bar

Rest 2 minutes between each round

Workout:

For time, with a partner:

150/120 cal Row

150 Kettlebell Clean & Jerks, 53/35lbs

150/120 cal Echo Bike

150 Kettlebell Snatches, 53/35lbs

Skill:

Bench Press 5-4-3-2-1

Workout:

3 rounds for time:

30 Wallballs, 20lb/10′, 14lb/9′

20 Box Jump OVers, 24″/20″