METCON amrap 12′ 250 mt row 1 rope climb 5 hang power clean

STRENGTH ohs 5-5-3-3-3 METCON 5rft 300 mt row 15 ohs

METCON FOR TIME: a) 5-4-3-2-1 deadlift muscle up b) 5-4-3-2-1 power clean hspu c) 5-4-3-2-1 snatch burpees over the bar

METCON 3rft 400 mt run 21 kb a.swing 12 pullup CASH OUT 50-40-30-20-10 double unders situps (PORTATE UNA FELPA)

METCON 100 thrusters emom do 5 burpees

STRENGTH every 90″ for 5 sets deadlift 5-5-3-3-3 METCON 21-15-9 deadlift box jump burpees

METCON for time: 100 du 75 wallball 50 kb a.swing 24/16kg 25 hspu 10 manmakers 15/10kg -TIME CAP 20′-

WEIGHTLIFTING emom 10′ 2 power snatch + 1 squat snatch METCON 10 rnds 7 c2b pullup 14 push up 21 squat