STRENGTH B.squat 8-5-3-3-3 METCON amrap 7′ 3-6-9-12-15….. push press (45-30) chest to bar pullups TABATA l-sit position

STRENGTH 5 rnds on 90″ sec 1 squat clean + 1 hang squat clean + 1 front squat METCON 5 rnds 30 du – 60 u 15 thrusters (50-35)-(45-30)

STRENGTH every 90″ sec for 7 sets 2 clean + 2 split jerk METCON 30 clean e jerk every minutes 2 burpees

METCON for time: 75 wallball 30 pullups 15 ring dips 50 wallball 20 pullups 10 ring dips 25 wallball 10 pullups 5 ring dips TIME CAP 23′

STRENGTH front squat on 90″ sec 3-3-3-3-3 METCON amrap 7′ 10 front squat (60-45) (50-35) 10 bar facing burpee over bar jumps CORE: t2b 3xme 1’rest

BW STRENGTH emom 10′ even: 5 strict pullups odd: 5 strict dips METCON 5 rnds on the 60″sec 6 wallball 6 burpees REST 1′ 5 rnds on the 60″sec 6 toes to bar 6 burpees

STRENGTH 5 rnds on the 90sec 3 deadlift with bands 6 box jump 90/60cm METCON amrap 7′ 3 ring dips 3 deadlift 6/6 – 9/9 – 12/12….etccc

SKILL 10′-12’MIN kipping pullups METCON angie 100 pullups 100 pushups 100 situps 100 squats

STRENGTH EMOM 10′ even:5 shoulder press odd: 10 partner slamball chest passes METCON amrap 12′ 200mt run 9 thrusters (50-35) (45-30) 9 c2b pullups

Open Workout 14.3 Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15 box jumps, 24-inch 225-lb. deadlifts, 20 reps 15 box jumps, 24-inch 275-lb. deadlifts, 25…