EMOM f.squat 10×3-70% AMRAP 12′ 5 h.p.clean 50/30 10 walking lunges 50/30 (bar on the back)

EMOM squat clean 6×2 FOR TIME 30 du/60 u 6 p.clean 70/50 24 hspu 12 p.clean 60/30 16 hspu 18 p.clean 45/20 8 hspu TIME CAP 16′

skillturkish get up EMOM even: 5 burpees box jump over with kettlebell odd: 10 kb.a.swing

EMOM push press 5×3 5 RNDS 1 squat clean 2 power clean 3 hang power clean 4 push jerk 20 jumping jack 2’REST repeat for 5 rnds

EMOM strict pullup 6×4 AMRAP 16′ 5 weighted pullup 10 deficit push up 15 wallball

EMOM front squat 5×3 WOD 4 rnds (max reps) 1′ thrusters 45/30 1′ burpess 1′ deadlift 80/50 1′ sit up 1′ rest

EMOM sumo deadlift 5×2-80% 7 RNDS 7 deadlift 100/70 7 push up 1’REST 7 RNDS 5 p.clean 60/40 15 squat

5 RNDS 15 burpee over abmat 10 ttb 5 hspu TIME CAP 16′

WEIGHTLIFTING: p.jerk 5×3-65% METCON: 4 rnds 10 kb.snatch 15 burpees box jump 30 du – 60 u CORE: 2 rnds 15 medball v-up 10 glute ham raises 10 shoulder taps

BB.COMPLEX squat clean+stoh+b.squat+stoh behind the neck. 6×1 3 ROUNDS 10 sdhp 40/30 15 pullups 20 f.squat 40/30 25 push ups