Strength:

Clean and jerk technique

Metcon:
In teams of two, AMRAP 30:
3 muscle ups (Scale: 6 pull ups; 6 ring dips)
6 thrusters, 135/95
9 bastards
*While one partner completes the rounds, the other partner will complete a 400m run. Upon completion of the run, partners will switch. Score is total rounds.

Strength:

Deadlift, 3×10 (A)

Metcon:
9-15-21:
Push press, 95/65
Box jumps, 24/20
Toes to bars

DODGEBALL WARMUP! (with a fitness twist!)

Strength:
Kipping ring dip technique and/or 4x ME sets ring dips

Metcon:
4 rounds for time:
Row 300m
30 wallball shots, 20/14
10 ring rows

Strength:
Power clean + 2 jerks, 6×1.2 (A)

Metcon:

“Man Test”
AMRAP 10:
Clean & jerk (BW/70%BW)

Metcon:

“Angie”
For time:
100 pull-ups
100 pushups
100 sit-ups
100 air squats