METCON amrap 17′ 40 lateral burpees 20 snatch 30 lateral burpees 20 snatch 20 lateral burpees 20 snatch 10 lateral burpees amrap snatch

STRENGTH emom 10′ odd: 5 back squat even: 5 front squat METCON emom 10′ 3 squat clean + 5 pullup

METCON 12 rnds 1 squat snatch 2 box jump 3 push press 4 ttb 5 hang power clean 6 hr.push up 7 deadlift 8 v-up 9 kb a.swing 10 lunges 11 wallball 12 burpees

STRENGTH every 90″ for 5 sets complex: p.clean + hang p.clean + front squat + jerk METCON 3rft 10 c2b pullup 10 front squat 10 burpees

METCON amrap 20′ 6 deadlift 100-70 / 80-50 kg 7 burpees pullup 10 kb a.swing 24-16kg 200 mt run

STRENGTH emom 12′ odd:5 squat therapy even: 10 ring row (false grip) METCON 5rft 12 box jump 9 hspu 6 goblet squat

STRENGTH every 90″ for 5 sets 3 position clean + 1 jerk METCON amrap 12′ 90 wallball 60 double unders 30 ring dips

METCON (TEAM OF 2) for time: one work,one rest run 800 mt (change every 400mt) 50 hang power snatch 50 thrusters 50 hang power snatch row 1000mt (change every 250mt)

METCON for time: 10-9-8-7-6-5-4-3-2-1 deadlift (100-70) (80-50) burpees box jump

STRENGTH emom 12′ first 3’min: 4 clean e jerk ( heavy as possible) second 3 min: 6 clean e jerk (heavy) third 3 min: 8 clean e jerk (moderate) final 3 min: 10 clean e jerk (light) METCON for time:…