METCON 3rnds 1’wallball 1’sdhp 40/25) 1’box jump 1’push press (40/25) 1’rope climb 1’rest

STRENGTH emom 12′ 7 ttb + 20 du METCON emom for as long as possible 3 p.clean 3 front squat 3 jerk (50/30-40/20)

STRENGTH emom 12′ 2 clean e jerk 3’min – 50% 3’min – 60% 3’min – 70% 3’min – 80% METCON 21-15-9 c2b pullup burpees 200 mt row each rounds

METCON for time: 30 box jump 30 jumping pullup 30 kb a.swing 30 lunges 30 ttb 30 push press 30 hip extension 30 wallball 30 burpees 30 double unders

GYMNASTIC 3rnds (1’work – 1’rest) rope climb (no legs) 5-10 reps pseudo pushups 10-15 reps METCON 21-15-9 squat clean (60-40/50-30kg) ring dips

METCON team wod 5rft 40 wallball 30 box jump 20 ttb

METCON amrap 17′ 40 lateral burpees 20 snatch 30 lateral burpees 20 snatch 20 lateral burpees 20 snatch 10 lateral burpees amrap snatch

STRENGTH emom 10′ odd: 5 back squat even: 5 front squat METCON emom 10′ 3 squat clean + 5 pullup

METCON 12 rnds 1 squat snatch 2 box jump 3 push press 4 ttb 5 hang power clean 6 hr.push up 7 deadlift 8 v-up 9 kb a.swing 10 lunges 11 wallball 12 burpees

STRENGTH every 90″ for 5 sets complex: p.clean + hang p.clean + front squat + jerk METCON 3rft 10 c2b pullup 10 front squat 10 burpees