STRENGTH emom 10′ odd: 7 front squat even: 7 jerk push/split METCON team wod x2 30 clean e jerk 800 mt run 30 ttb/kte 800 mt run 100 burpees

STRENGTH emom 10′ odd:5 push up + 15 squat even: 5 front squat + 5 ring dip METCON amrap3′ 10 push press (45-30) 10 ring row rest 30″ amrap 3′ 10 p.clean (45-30) 10 burpees rest 30″ amrap 3′ 10…

STRENGTH snatch complex 6 sets ogni 90″ snatch deadlift + hang squat snatch + snatch balance METCON for time: 30 pullup 50 thrusters 20/15 800 mt run

METCON amrap 10′ 5 p.clean 60/45kg 10 push up 15 squat cash out: 2000 mt row

STRENGTH emom 5′ 2 power snatch METCON 3rft 400 mt run 21 kb.swing 24/16 12 pullup

EMOM 12′ odd: 5 pullup + 5 push up even: 10 squat therapy METCON 3RFT 200 mt run 400 mt run 200 mt run rest equal time.

STRENGTH 5 sets 3 position clean e jerk rest 90″ METCON amrap 6′ 20 wallball 40 du – 80 u

SKILL 5rounds 20 double unders 1′ rest METCON 21-15-9-9-15-21 deadlift burpees