STRENGTH emom 6′ 3 position clean METCON for time: 400 mt run 40 deadlift 60-40kg 40 ttb 40 hang power clean 60-40kg 400 mt run

METCON 5rnds 1′ thrusters 1′ row 1′ kb.swing 1′ medball v-up 1’rest score: total reps

METCON buy in:400 mt run 5 rnds 5 clean e jerk 10 c2b pullups buy out:400 mt run

STRENGTH front squat 5-5-3-3-1-1 rest 90″ (2″ in the bottom position) METCON 5rnds 5 hspu 10 hang power snatch 40/25 every rnds 10 wallball

STRENGTH deadlift 5-5-5-5-5 rest 90″ METCON fran 21-15-9 thrusters pullups

METCON 5 rnds amrap 5′ 400 mt run 30 du/60 u max power snatch REST 1′ SCORE: total p.snatch (50-35) (40-25) (30-15)

METCON 5 sets amrap 3′ – rest 1′ each rnds 10 kb.snatch (5+5) 20 goblet squat 30 du-60 u

STRENGTH kb.press 2-2-2 rest 90″ METCON 400 mt run 21 kb.swing 21 pullups 200 mt run 15 kb.swing 15 pullups 200 mt run 9 kb.swing 9 pullups 400 mt run

STRENGTH emom 10′ 1 p.clean + 2 split jerk METCON 3 rnds 12 cleane jerk 18 medball v-up 24 du

STRENGTH snatch 2-2-2-2 rest 90″ METCON amrap 12′ 2 ring dips 4 hspu 12 walking lunge with bag