STRENGTH emom 10′ odd: front squat even: box jump METCON for time: 400 mt run 21 sdhp 400 mt run 15 sdhp 400 mt run 9 sdhp

METCON 5-4-3-2-1 deadlift muscle up 1′ REST 5-4-3-2-1 p.clean hspu 1’REST 5-4-3-2-1 snatch burpees over the bar

“ANNIE” 50-40-30-20-10 du – su situps -1′ REST- “helen” 3RFT 400 mt run 21 kb.swing 12 pullups

METCON 100 thrusters with kb emom do 5 burpees

FOR TIME: 100 DU/200 U 21 clean 100 DU/200 U 15 jerk 100 DU/200 U 9 thrusters 100 DU/200 U

“BARBARA” 5 rnds 20 pullups 30 pushups 40 situps 50 squats 3′ rest each rnds

STRENGTH deadlift 5-5-3-3-3 rest 90″ METCON 21-15-9 deadlift box jump burpees

STRENGTH skill 15’min turkish get up METCON for time: (time cap 20′) 100 du – 200 u 75 wallball 50 kb.a swing 25 hspu 10 man maker