STRENGTH emom 10′ 5 slow ohs METCON emom 16′ 1°min:10 db burpees 2°min:10 cal row 3°min:10 burpees box jump 4°min:200 mt run

STRENGTH emom 6′ 2 clean e jerk (heavy but not max) 85-90% METCON for time: 100 du / 200 su 10 muscle up o c2b pullup 20 cluster (60-45) (50-35) 10 muscle up o c2b pullup 100 du / 200…

METCON 2rft 800mt run 5 front squat 70-50 / 50-30 200 mt run 10 c2b pullup 400 mt run 15 kb.swing 24/16kg

GYMNASTIC 8 x 20″ on – 20″ off alternating odd:hollow hold even:arch hold, arms overhead METCON tabata 8rnds (20″on-10″off) row – for cals box jump db push press (20-15) deadlift (100-70)

STRENGTH emom 7′ 2 high hang snatch high pulls + 1 squat snatch METCON amrap 16′ 5 power clean 65/45 – 55/35 10 ttb 15 wallball

STRENGTH every 90″ for 4 rnds 2 squat clean + 2 front squat + 2 split jerk METCON 3rft 400 mt run 4 bar muscle up / 8 c2b pullup 40 du / 80 su

STRENGTH emom 15′ 1′-5′ 2 snatch – 75% 6′-10′ 2 snatch – 80% 11′-15′ 2 snatch – 85% METCON amrap 7′ 3-6-9-12…. power snatch burpees

STRENGTH every 90″ for 5 rnds snatch deadlift + snatch + overhead squat 2+2+1 reps METCON amrap 10′ 60 bar facing burpees 30 overhead squat 40-25 / 30-15 10 bar muscle up or c2b pullup

STRENGTH every 90″ for 4 rnds 5 front squat (heavy) METCON partner wod 5 rnds 12 deadlift 9 hang power clean 6 push jerk 50-35 / 40-25

STRENGTH emom 10′ odd: 10 v-up even: 10 ttb METCON 3rft 10 front squat 80/60kg 20 c2b pullup 50 du – 100 u