Fitness

Skill
Warm up on the parallel bars!

Metcon
3 rounds of:

False grip Pull Ups 8x
Front rack sb Squats 8x
ME sb overhead hold

Metcon
Amrap 10

1 Dip
1 Pull Up
5 Burpees

add 1 rep each round

Performance

Metcon
3 rounds for quality of:

16 KB Snatches
16 KB Clean & Jerks
16 alt. KB Thrusters

Metcon
Amrap 5

Burpee Pull Overs

Rest 2 Min

Amrap 3
SB Squats

Rest 2 Min

3x 30 sec Amrap (Rest 1 Min)
AB