FOR TIME: 1 clean&jerk 1 rounds of cindy* 2 clean&jerk 1 rounds of cindy* 3 clean&jerk 1 rounds of cindy* 4 clean&jerk 1 rounds of cindy* 5 clean&jerk 1 rounds of cindy*…. …6/1 – 7/1 – 8/1 – 9/1 –…

EMOM deadlift 8×2-80% FOR TIME: 150 kb a.swing 24/16kg every minutes 5 burpees TIME CAP 20′  

EMOM front squat 7×2-80% AMRAP 15 10 goblet squat 24/16 20 kb snatch 24/16 15 situp 25mt bear crawl

FOR TIME: 800 mt run 50 thrusters 30 pullups CASH OUT: tabata: 20sec work – 10sec rest wallball-situp plank

EMOM shoulder press 5×5 AMRAP 15′ 8 push press 50/30 kg 16 lateral jump 24 sit up

EMOM push press 6×3-75% 1RM METCON 5 rounds 10 ohs 40/20kg 10 sdhp 40/20kg 10 ring dips TIME CAP 15′

EMOM clean & jerk 7×2 3’REST EMOM p.snatch 7×2 LADDER 7′ box jump ttb wallball p.snatch 40/20kg

EMOM front squat 7×3 70% 8 ROUNDS 5 hspu 10 squat 15 du 20 situp TIME CAP 20′

EMOM: shoulder press 7×2 – 75% FOR TIME: team x2 100 DU – 200 U 42 thrusters 42 pullups 100 DU – 200 U 30 thrusters 30 pullups 100 DU – 200 U 18 thrusters 18 pullups TIME CAP 20′

COACH B-DAY WOD AMRAP 23′ 10 push press(con manubri) 25 ring row 10 push up 25 squat CASH OUT 90 sit up