EMOM 12′ odd: 5 pullup + 5 push up even: 10 squat therapy METCON 3RFT 200 mt run 400 mt run 200 mt run rest equal time.

STRENGTH 5 sets 3 position clean e jerk rest 90″ METCON amrap 6′ 20 wallball 40 du – 80 u

SKILL 5rounds 20 double unders 1′ rest METCON 21-15-9-9-15-21 deadlift burpees

STRENGTH emom 5′ 3 snatch METCON amrap 12′ 1-2-3-4-5….etccc p.clean (70-45) ring dips

STRENGTH 5X5 OHS (3 sec pause in squat position) 90″rest METCON 10-9-8-7-6-5-4-3-2-1 jerk 2-4-6-8-10-12-14-16-18-20 pullup

METCON amrap 15′ 15 sdlhp 40/25kg 15 push up 400 mt run CASH OUT: tabata 20″ hollow hold 10″rest 20″ v-ups

STRENGTH emom 10′ odd: 10 heavy wallball even: 40 du – 80 u METCON 3rft 10 chest to bar pullup 10 front squat 75/50kg 10 burpees

STRENGTH clean e jerk complex: 1 p.clean + 2 front squat + 1 jerk rest 2′ METCON 5rft 30 squat 15 p.clean 5 strict pullups 200 mt run

STRENGTH emom 5′ 3 front squat METCON 2rft 21-15-9 burpees kb.swing double unders

METCON AMRAP 20′ 30 box jump 20 push press 30 pullups