STRENGTH deadlift 5-5-5-3-3-3 90″rest METCON amrap 12′ 1 push press (50/35) 1 burpees 2 push press 2 burpees 3 push press 3 burpees….

STRENGTH push press 5-5-3-3-1 METCON 3 rnds 50 air aquat 7 burpee pullups 10 hang p.clean 60-45

AMRAP 4′ 400 mt run then in the remaining time kb.snatch (24/16) 2’REST AMRAP 4′ double unders 2’REST TABATA row for cal

METCON 3rft 12 hr.push ups 10 p.clean (80-50) (60-30) 8 lateral burpees 2’REST 2rft 25 box jump (60-50cm) 25 kb.a swing 24/16kg

STRENGTH thrusters (from the ground) 2-2-2-2-2 (rest 90″ sec) METCON amrap 15′ 400 mt run 20 c2b pullups 40 kb swing 24/16 20 hspu 40 front squat (50-30) – (40-20)

STRENGTH emom 10′ odd: front squat even: box jump METCON for time: 400 mt run 21 sdhp 400 mt run 15 sdhp 400 mt run 9 sdhp

METCON 5-4-3-2-1 deadlift muscle up 1′ REST 5-4-3-2-1 p.clean hspu 1’REST 5-4-3-2-1 snatch burpees over the bar

“ANNIE” 50-40-30-20-10 du – su situps -1′ REST- “helen” 3RFT 400 mt run 21 kb.swing 12 pullups

METCON 100 thrusters with kb emom do 5 burpees

FOR TIME: 100 DU/200 U 21 clean 100 DU/200 U 15 jerk 100 DU/200 U 9 thrusters 100 DU/200 U