BW SKILL STRENGTH: 2 rnds 1′ strict L pullups 30″rest 1’strict hspu 30″rest 1’alt pistols METCON 4rnds on the 4 min: 3 rope climb 5 slamballs 7 pullups 9 broad jump rest is fast sprint SCORE:TOTAL REPS OF SPRINT  

EMOM 10′ even:5 pendley bent over row odd: 5 bench press METCON 5 rnds 30 du/60 u 10 shoulder to overhead 50/35 10 lunges (bar front rack position)

STRENGTH every 2’min squat clean e jerk 5-3-3-2-2-1-1-1rm METCON amrap 5′ squat clean e jerk 70/50 immediately after wod: 100 du – 200 u TABATA double tabata row for cal

STRENGTH every 90″sec for 5 rnds 3 push press 5 pullups METCON amrap 5′ 15 wallball 15 ttb rest 90″ amrap 5′ 15 kb.a swing 15 burpees

STRENGTH emom 5′ deadlift 3-3-3-3-3 (don’t drop from top) METCON 3 rnds 15 deadlift 15 db shoulder press

METCON 5 rnds 7 barbell farmers walk 20 medball get ups CORE: 30’on/30’off for 5 rnds: row ttb

STRENGTH 5 rnds on the 90″ sec: squat clean thrusters 5-5-3-3-3 METCON death by….(every minutes start new rnds,remaining time is rest) 5 thrusters 40/30 5 c2b pullup/pullup PENALTY if under 5 rnds 750mt row if under 7 rnds 500mt row…

BW STRENGHT 15’min to find max 1 rep of each: weight strict dips 5-3-3-1-1-1 weight strict pullups 5-3-3-1-1-1 METCON amrap 20′ 20 wallball 20 pullups 20 oh walking lunges 20 sit up

STRENGTH emom 10′ odd:split jerk even:ring pushups METCON amrap 10′ 5 shoulder to overhead 50/35 10 deadlift 15 box jump

STRENGTH 5 rnds – (90″ each rounds) 1 squat snatch + 1 hang squat snatch + 1 overhead squat METCON AMRAP 10′ 60 lateral burpees 30 overhead squat 40/30 10 muscle up or jump muscle up