STRENGTH front squat 5-5-5-5 rest 90″ METCON “jackie” 1000 mt row 50 thrusters (20/15) 30 pullups

STRENGTH clean e jerk 5-5-3-3-1 rest 90″ METCON 5rnds 12 deadlift 9 hang power clean 6 push jerk (70-50) (50-30) (30-20)

WEIGHTLIFTING EMOM 5′ snatch deadlift + snatch (1+1) METCON 800 mt run 2 rnds 30 kb.snatch 30 burpees then 800 mt run

METCON 5 rnds 4 squat clean e jerk 12 chest to bar pullups 8 burpee over the bar

METCON amrap 6′ 15 kb.snatch 15 burpees 2’REST amrap 8′ 15 deadlift 15 step up 2’REST amrap 6′ 400 mt run amrap wallball

METCON 5 rnds 6 deadlift 6 hang clean 6 front squat 6 push press 6 hr. push up

STRENGTH thrusters 8-5-5-3-3-1 rest 90″ METCON 3 rnds 400 mt run 21 kb.swing 12 pullups

STRENGTH emom 5′ 5 front squat 70% 1rm METCON 5 rnds 3 p.clean 90/65 – 70/45 10 burpee pullups

FOR TIME: 80 DU – 160 U 20 medball v-up 40 DU – 80 U 40 toes to bar 20 DU – 40 U 60 sit ups CASH OUT: 50 r.swing 32/24

METCON 3 rnds 1′ each station wallball 20″rest sumo deadlift high pull 20″rest box jump 20″rest push press 20″rest row