METCON 6 rnds 3’30” to complete: 400 mt run then max: ttb/ db burpees rest 1′ btw rnds SCORE: TOTAL TTB/ DB BURPEES

STRENGTH emom 5′ 2 front squat METCON 4 rnds 2 rope climbs 100 mt sprint 4 squat clean (heavy) 100 mt sprint

STRENGTH overhead squat 5-5-3-3-2-2 90″ rest EMOM 10′ 5 Hang clean 4 front squat 3 push jerk.

METCON for time: 21-15-9-6-3 squat clean 45-30 double unders deadlift 45-30 box jump (each rnds 200 mt run)

EMOM 10′ 1 P.clean + 1 squat clean + 1 push press METCON for time: 20 burpees 20 thrusters 50-35 kg 40 russian swing 32-24 kg 60 medball v-up

STRENGTH emom 6′ 3 position clean METCON for time: 400 mt run 40 deadlift 60-40kg 40 ttb 40 hang power clean 60-40kg 400 mt run

METCON 5rnds 1′ thrusters 1′ row 1′ kb.swing 1′ medball v-up 1’rest score: total reps

METCON buy in:400 mt run 5 rnds 5 clean e jerk 10 c2b pullups buy out:400 mt run

STRENGTH front squat 5-5-3-3-1-1 rest 90″ (2″ in the bottom position) METCON 5rnds 5 hspu 10 hang power snatch 40/25 every rnds 10 wallball

STRENGTH deadlift 5-5-5-5-5 rest 90″ METCON fran 21-15-9 thrusters pullups