METCON amrap 20′ 6 deadlift 100-70 / 80-50 kg 7 burpees pullup 10 kb a.swing 24-16kg 200 mt run

STRENGTH emom 12′ odd:5 squat therapy even: 10 ring row (false grip) METCON 5rft 12 box jump 9 hspu 6 goblet squat

STRENGTH every 90″ for 5 sets 3 position clean + 1 jerk METCON amrap 12′ 90 wallball 60 double unders 30 ring dips

METCON (TEAM OF 2) for time: one work,one rest run 800 mt (change every 400mt) 50 hang power snatch 50 thrusters 50 hang power snatch row 1000mt (change every 250mt)

METCON for time: 10-9-8-7-6-5-4-3-2-1 deadlift (100-70) (80-50) burpees box jump

STRENGTH emom 12′ first 3’min: 4 clean e jerk ( heavy as possible) second 3 min: 6 clean e jerk (heavy) third 3 min: 8 clean e jerk (moderate) final 3 min: 10 clean e jerk (light) METCON for time:…

METCON 50-40-30-20-10 double unders sit up CASH OUT: 21-18-15-12-9-6-3 unbroken box jump 60/50cm

STRENGTH emom 10′ 2 snatch (floor / mid-thing) METCON 21-15-9 thrusters pullup

STRENGTH EMOM 10′ odd: 5 db thrusters 2×20/15kg even: 5 strict ttb METCON 30-20-10-20-30 kb a.swing 24/16kg box jump (every rnds 200 mt run)

GYMNASTIC CONDITIONING 10 X 20″ON – 20″OFF odd: chin over bar hold even: ring plank hold METCON 21-15-9 double unders power clean 60-45 / 50-35