METCON 5 rnds (score=total reps each rounds) 1’gto with medball 1’v-ups 1’clean&jerk 40/30 1’rope climb 1’run with dumbell 20/10 1’rest

METCON 25 kb.snatch right 25 kb.snatch left 25 push up STRENGHT bench press 10×3

EMOM 7′ 2 squat clean + 1 jerk AMRAP 12′ 5 clean e jerk 60-45 10 box jump 15 air squat

METCON 7 rnds start rnds every 4 min 50 du – 100 u 15 burpees 10 thruster 45/30

EMOM hang power snatch 2×10 WOD 21-15-9 front squat 70/50 ttb