METCON amrap 12′ 200 mt run 25 hr.push up 2’REST amrap 12′ 200 mt run 25 kb.swing 1’REST 100 double under

STRENGTH hang squat clean 3-3-3-3-3 rest 90″ METCON amrap 16′ 5 deadlift 5 hang clean 5 front squat 5 push press (50-35) (40-25) (30-15)

METCON 800 mt run 20 medball v-up 3 rope climbs 400 mt run 40 ttb 2 rope climbs 200 mt run 60 situps 1 rope climbs

STRENGTH shoulder press 5-5-5-5 rest 90″ METCON 2 rnds 12 burpees 12 thrusters 12 burpees 12 push jerk 12 burpees 12 hang squat clean (50-35) (40-25) (30-15)

STRENGTH overhead squat 5-5-5 rest 90″ METCON 5 rnds 10 shoulder to overhead 10 burpees pullups (60-45) (50-35)

STRENGTH front squat 5-5-5-5 rest 90″ METCON “jackie” 1000 mt row 50 thrusters (20/15) 30 pullups

STRENGTH clean e jerk 5-5-3-3-1 rest 90″ METCON 5rnds 12 deadlift 9 hang power clean 6 push jerk (70-50) (50-30) (30-20)

WEIGHTLIFTING EMOM 5′ snatch deadlift + snatch (1+1) METCON 800 mt run 2 rnds 30 kb.snatch 30 burpees then 800 mt run

METCON 5 rnds 4 squat clean e jerk 12 chest to bar pullups 8 burpee over the bar

METCON amrap 6′ 15 kb.snatch 15 burpees 2’REST amrap 8′ 15 deadlift 15 step up 2’REST amrap 6′ 400 mt run amrap wallball