“BARBARA” 5 rnds 20 pullups 30 pushups 40 situps 50 squats 3′ rest each rnds

STRENGTH deadlift 5-5-3-3-3 rest 90″ METCON 21-15-9 deadlift box jump burpees

STRENGTH skill 15’min turkish get up METCON for time: (time cap 20′) 100 du – 200 u 75 wallball 50 kb.a swing 25 hspu 10 man maker

STRENGTH B.squat 8-5-3-3-3 METCON amrap 7′ 3-6-9-12-15….. push press (45-30) chest to bar pullups TABATA l-sit position

STRENGTH 5 rnds on 90″ sec 1 squat clean + 1 hang squat clean + 1 front squat METCON 5 rnds 30 du – 60 u 15 thrusters (50-35)-(45-30)

STRENGTH every 90″ sec for 7 sets 2 clean + 2 split jerk METCON 30 clean e jerk every minutes 2 burpees

METCON for time: 75 wallball 30 pullups 15 ring dips 50 wallball 20 pullups 10 ring dips 25 wallball 10 pullups 5 ring dips TIME CAP 23′

STRENGTH front squat on 90″ sec 3-3-3-3-3 METCON amrap 7′ 10 front squat (60-45) (50-35) 10 bar facing burpee over bar jumps CORE: t2b 3xme 1’rest

BW STRENGTH emom 10′ even: 5 strict pullups odd: 5 strict dips METCON 5 rnds on the 60″sec 6 wallball 6 burpees REST 1′ 5 rnds on the 60″sec 6 toes to bar 6 burpees

STRENGTH 5 rnds on the 90sec 3 deadlift with bands 6 box jump 90/60cm METCON amrap 7′ 3 ring dips 3 deadlift 6/6 – 9/9 – 12/12….etccc