STRENGTH emom 10′ odd: 12 cals on row even: 45″ plank METCON amrap 14′ 3 snatch tng 1 muscle up 12 wallball

SKILLS emom 5′ 5 close grip ohs METCON 3rft 15 c2b pullup 12 lateral burpees box jump over 9 back squat (from floor)

STRENGTH emom 8′ 4 position snatch METCON 3 rnds 10 p.snatch 30 mt shuttle run 15 pullup TIME CAP 12′

STRENGTH emom 6′ 3 p.clean (tng) METCON 500 mt row 20 deadlift 15 front squat 20 deadlift 50 du – 100 u

METCON “the open test” AMRAP 20′ 50 wallball 50 du 40 box jump 40 ttb 30 pullup 30 burpees 20 clean 20 jerk 10 snatch 10 muscle up

METCON 4 x max reps of kb a.swing 24/16kg (40″work – 20″rest) 4 x max reps of hr push up (40″work – 20″rest) 4 x max reps of squat (40″work – 20″rest) 4 x max cal of row (40″work –…

STRENGTH emom 12′ odd: 5 ohs (50% 1rm) even: 50 du / 100 u METCON 3 rnds (max reps of:) 1’min box jump over 1’min ttb 1’min deadlift (100/70kg) 1’rest

STRENGTH emom 5′ 5 (tng) squat snatch METCON for time: 21 thrusters 9 muscle up 15 thrusters 7 muscle up 9 thrusters 5 muscle up

STRENGTH EMOM 10′ 2 ohs (jerk grip) (3″ pause at the bottom) METCON 3rft 75 du 50 air squat 200 mt row

STRENGTH emom 7′ 2 snatch METCON 30-20-10 power snatch (45-30) hspu