STRENGTH every 90″ for 4 rnds 2 squat clean + 2 front squat + 2 split jerk METCON 3rft 400 mt run 4 bar muscle up / 8 c2b pullup 40 du / 80 su

STRENGTH emom 15′ 1′-5′ 2 snatch – 75% 6′-10′ 2 snatch – 80% 11′-15′ 2 snatch – 85% METCON amrap 7′ 3-6-9-12…. power snatch burpees

STRENGTH every 90″ for 5 rnds snatch deadlift + snatch + overhead squat 2+2+1 reps METCON amrap 10′ 60 bar facing burpees 30 overhead squat 40-25 / 30-15 10 bar muscle up or c2b pullup

STRENGTH every 90″ for 4 rnds 5 front squat (heavy) METCON partner wod 5 rnds 12 deadlift 9 hang power clean 6 push jerk 50-35 / 40-25

STRENGTH emom 10′ odd: 10 v-up even: 10 ttb METCON 3rft 10 front squat 80/60kg 20 c2b pullup 50 du – 100 u

STRENGTH emom 12′ 2 clean e jerk METCON for time: 800 mt row immediately: 21-15-9 of: kb.swing 32/24kg burpees

EMOM 10′ 2 hang squat clean 65-75% (be fast under the bar) METCON amrap 15′ 9 deadlift 100/70kg 12 hand release push up 15 box jump

STRENGTH snatch 5-5-3-3-1-1 METCON for time: 20 ohs 20 ttb 15 power snatch 15 ttb 10 squat snatch 10 ttb 50/35 – 40/20