METCON 50-40-30-20-10 double unders sit up CASH OUT: 21-18-15-12-9-6-3 unbroken box jump 60/50cm

STRENGTH emom 10′ 2 snatch (floor / mid-thing) METCON 21-15-9 thrusters pullup

STRENGTH EMOM 10′ odd: 5 db thrusters 2×20/15kg even: 5 strict ttb METCON 30-20-10-20-30 kb a.swing 24/16kg box jump (every rnds 200 mt run)

GYMNASTIC CONDITIONING 10 X 20″ON – 20″OFF odd: chin over bar hold even: ring plank hold METCON 21-15-9 double unders power clean 60-45 / 50-35

STRENGTH every 90″ sec for 5 rnds 3 squat snatch (3″sec pause of bottom position) METCON 3rft 10 pullup 15 push up 20 sit up 25 squat 200 mt run in 2 minutes of rest.

GYMNASTIC 10 X 20″0N-20″0FF odd: chest to ring hold even: hs hold METCON for time: buy in: 25 burpees then 3rft: 10 deadlift 50 du – 100 u buy out: 25 burpees

STRENGTH every 90″ for 5 sets 2 squat clean + 2 jerk METCON 3rft 15 ttb 15 push press 50-35 / 40-25 kg 15 box jump 15 ohs 50-35 / 40-25 kg

METCON 3RFT 7 snatch 40-25kg 21 medball v-up 2’REST 3RFT 7 hang power clean 60-40kg 21 box jump 2’REST 3RFT 7 thrusters 50-35kg 21 kb.swing 24-16kg

GYMNASTIC CONDITIONING 10 x 20″on – 20″off odd:chest to ring hold even:handstand hold (facing wall) METCON amrap 8′ teams of two complete an ascending ladder (3;6;9….) deadlift strict pullup

METCON for time: 800 mt run 50 pullup 100 push up 150 squat 800 mt run