5 RNDS 15 burpee over abmat 10 ttb 5 hspu TIME CAP 16′

WEIGHTLIFTING: p.jerk 5×3-65% METCON: 4 rnds 10 kb.snatch 15 burpees box jump 30 du – 60 u CORE: 2 rnds 15 medball v-up 10 glute ham raises 10 shoulder taps

BB.COMPLEX squat clean+stoh+b.squat+stoh behind the neck. 6×1 3 ROUNDS 10 sdhp 40/30 15 pullups 20 f.squat 40/30 25 push ups

EMOM p.snatch 6×3 FOR TIME 18-15-12-9 front squat 60/45 ttb burpees TIME CAP 16′

EMOM push press 6×3 70% AMRAP 15′ 10 kb.a swing 24/16 10 box jump 10 hspu

WARMUP medball v-up 3×10 back extensions 3×10 5 RNDS 5 deadlift 15 wallball THEN 15 squat clean TIME CAP 16′

EMOM p.clean 6×2-80% 3 ROUNDS 20 sdhp 35/20 20 situp 20 hang power clean 35/20 20 jump n touch