skill work EMOM 10′ odd: 3-6 muscle up even: 20-40 double unders METCON team wod 50 deadlift 40 hang power clean 30 front squat 20 jerk 10 thrusters EVERY MINUTES 5 BURPEES

STRENGTH 5 sets every 90″ 1 p.clean + 3 front squat + 1 push jerk + 1 split jerk METCON 3rft 500 mt row 12 deadlift 21 box jump

STRENGTH emom 10′ 1 power snatch + 1 squat snatch METCON for time: 25 burpees 25 power clean 25 burpees EVERY MINUTES 5 WALLBALL

SKILL WORK emom 10′ odd: 10 squat therapy even: 3/6 muscle up METCON amrap 18′ 15 box jump 12 shoulder to overhead 9 ttb

METCON team wod x2 3rft 75 thrusters 50 kb a.swing 25 burpee box jump

METCON 4rft 12 c2b pullup 9 deadlift 6 hang power clean 3 jerk

GYMNASTIC 12 x 20″on – 20″off odd:chin over bar hold even: ring plank hold METCON amrap 7′ 3/3-6/6-9/9-12/12….etc front squat hspu

STRENGTH emom 10′ max ub clean e jerk 75% METCON amrap 12′ 12 burpees 12 ttb 40 double unders

STRENGTH emom 6′ 2 squat snatch METCON amrap 8′ 8 deadlift 100-70kg 16 wallball 9-6kg 16 box jump

STRENGTH every 90″ for 5 sets snatch + ohs 1+5-70% METCON amrap 16′ 7 strict pullup 14 kb. snatch 21 deficit pushup