STRENGTH emom 12′ odd: 5 ohs (50% 1rm) even: 50 du / 100 u METCON 3 rnds (max reps of:) 1’min box jump over 1’min ttb 1’min deadlift (100/70kg) 1’rest

STRENGTH emom 5′ 5 (tng) squat snatch METCON for time: 21 thrusters 9 muscle up 15 thrusters 7 muscle up 9 thrusters 5 muscle up

STRENGTH EMOM 10′ 2 ohs (jerk grip) (3″ pause at the bottom) METCON 3rft 75 du 50 air squat 200 mt row

STRENGTH emom 7′ 2 snatch METCON 30-20-10 power snatch (45-30) hspu

METCON 3rnds 1’wallball 1’sdhp 40/25) 1’box jump 1’push press (40/25) 1’rope climb 1’rest

STRENGTH emom 12′ 7 ttb + 20 du METCON emom for as long as possible 3 p.clean 3 front squat 3 jerk (50/30-40/20)

STRENGTH emom 12′ 2 clean e jerk 3’min – 50% 3’min – 60% 3’min – 70% 3’min – 80% METCON 21-15-9 c2b pullup burpees 200 mt row each rounds

METCON for time: 30 box jump 30 jumping pullup 30 kb a.swing 30 lunges 30 ttb 30 push press 30 hip extension 30 wallball 30 burpees 30 double unders

GYMNASTIC 3rnds (1’work – 1’rest) rope climb (no legs) 5-10 reps pseudo pushups 10-15 reps METCON 21-15-9 squat clean (60-40/50-30kg) ring dips

METCON team wod 5rft 40 wallball 30 box jump 20 ttb