Boomerang

6 Rounds for time: 6 Ring Rows 12 Goblet Step Ups 6 American Kettlebell Swings 12 Leg Lifts

4×3 Snatch Grip Deadlift 7 Rounds 2 Muscle Ups 10 Sit Ups 20 Squats 5 Minutes of Handstand Holds

WOD: 5 minute AMRAP x 5 1 minute rest between 10 Bar Facing Burpees 10 Russian Twists 10 Power Cleans 10 Front Squats 5 minutes of Double Unders

Skill Work : 10 Minutes Hang snatch with the bar WOD: 3 minute AMRAP x 3 with 2min rest 10 Power hang snatch 10 box jumps Plank holds 3 positions x 2 30 second hold each position

Back Squats 3×5 12 min. AMRAP 5 Deadlift 10 Push-Ups 5 T2B 200m Run 3×15 Hollow body rocks

Wt’d Pull-ups 4×3 EMOM 9 minutes 5 Thrusters 4 Burpees 50 GHD Sit-ups