SKILLS 10×2 double kb. overhead squat METCON 5rft 15 pullup 20 kb.swing 25 wallball

STRENGTH emom 10′ 1 squat clean + 2 jerk METCON for time 21 thrusters 800 mt run 15 thrusters 400 mt run 9 thrusters 200 mt run

STRENGTH emom 10′ high hang squat clean + jerk (3 sec pause of bottom position) METCON amrap 7′ 3 clean e jerk 3 ttb 6 clean e jerk 6 ttb 9 clean e jerk 9 ttb 12;15;18….

STRENGTH emom 10′ 3 overhead pause squat (3 full seconds) METCON 5rft 5 muscle up 10 shoulder to overhead (60-45kg)

METCON 10 rft 7 chest to bar pullup 7 ring dips CASH OUT: team x3 3km row switching every 250mt

METCON amrap 10′ 30 double under 10 p.snatch 35/25 kg CASH OUT: 3 rnds 20 mt walking lunges 20/15kg 15 weighted sit up 10 dumbell push press

STRENGTH emom 5′ 5 squat snatch (tng) METCON for time: 20 thruster 10 pullup 20 p.clean 10 burpees 20 jerk 10 box jump

STRENGTH 5×5 ogni 90″ sotts press METCON 21-15-9 ttb box jump deadlift 100-70 kg

STRENGTH emom 10′ 2 snatch METCON 3rft 50 squat 7 muscle up 10 hang power clean

STRENGTH emom 5′ 5 squat snatch (tng) -60% METCON tabata (20″on – 10″off) pullup pushup situp squat 1′ rest each tabata