METCON 6rft 400 mt run 10 pullup 20 burpees CASH OUT 50 fast banded face pulls 50 fast band pull aparts 50 fast banded tricep pushdowns

METCON diane 21-15-9 deadlift 100/70 hspu CORE WORK 3rft 20 second plank 20 medball v-up 20 kb.swing 32/24kg

SKILLS 3rnds not for time: 10 ohs (30/20)kg 10 squat therapy METCON amrap 10′ 15 wallball 9/6kg 30 double unders

STRENGTH emom 12′ odd: power snatch + squat snatch even: 4 front squat METCON 5rft 5 clean e jerk 50/35 10 c2b pullup

STRENGTH EMOM 10′ odd: 5 pussh up + 10 squat even: 5 front squat + 10 ring dips METCON amrap 3′ 10 thrusters 10 pullup rest 1′ amrap 3′ 10 power clean 10 burpees rest 1′ amrap 3′ 10 jerk…

STRENGTH emom 12′ odd: 12 medball v-up even: 8 pistols with kb. METCON 2rft 200 mt run rest 1′ 400 mt run rest 90″ 600 mt run rest 2′

STRENGTH emom 5′ 5 squat snatch (tng) – 60% rm METCON 100 burpees for time (every minute complete 6 ttb)

SKILLS 10×2 double kb. overhead squat METCON 5rft 15 pullup 20 kb.swing 25 wallball

STRENGTH emom 10′ 1 squat clean + 2 jerk METCON for time 21 thrusters 800 mt run 15 thrusters 400 mt run 9 thrusters 200 mt run

STRENGTH emom 10′ high hang squat clean + jerk (3 sec pause of bottom position) METCON amrap 7′ 3 clean e jerk 3 ttb 6 clean e jerk 6 ttb 9 clean e jerk 9 ttb 12;15;18….