BW STRENGTH 3rnds 1 min alt kb turkish get ups 1 min hollow holds on rings 1 min bottom of squat holds METCON partner rowers for time: switch after 500 mt 4000 mt row

STRENGTH emom 10′ (same bar) even: 3 p.clean odd: 3 front squat METCON amrap 7′ 3 clean e jerk (60-45)(50-35) 3 ttb 6 clean e jerk 6 ttb 9/9 – 12/12 – 15/15 ….etccc

METCON amrap 12′ 10 bear crawl 21 air squat 15 kb.a swing 24/16 – 32/24 9 burpees

STRENGTH emom 10′ even:3 shoulder press odd: 5 ring row METCON 3 sets of: amrap 3′ 30 du/60 u 10 hspu 1’rest

CROSSFIT GAMES OPEN 14.2 every 3’min for as long as possible: FROM 0′-3’min 2 rnds of: 10 overhead squat 45/30 10 chest to bar pullup FROM 3′-6’min 2 rnds of: 12 overhead squat 45/30 12 chest to bar pullup FROM…

METCON for time: 10 db run 3 wall walk 20 ground to overhead 3 lunges with plate 20 pullups 20 step up with plate 10 box jump over burpees plate

STRENGTH every 2’min for 5rnds 2 p.clean + 2 h.p.clean + 2 front squat METCON amrap 7′ burpees every minutes 15 jumping jack SCORE:tot burpees CORE: tabata plank

BW SKILL STRENGTH: 2 rnds 1′ strict L pullups 30″rest 1’strict hspu 30″rest 1’alt pistols METCON 4rnds on the 4 min: 3 rope climb 5 slamballs 7 pullups 9 broad jump rest is fast sprint SCORE:TOTAL REPS OF SPRINT  

EMOM 10′ even:5 pendley bent over row odd: 5 bench press METCON 5 rnds 30 du/60 u 10 shoulder to overhead 50/35 10 lunges (bar front rack position)