STRENGTH A) back squat 3-3-3 (70%-80%-90%) B) shoulder press 3-3-3 (70%-80%-90%) METCON amrap 12′ 12 box jump 6 thrusters 6 burpees (front)

METCON 5 rnds 5 power clean 10 front squat 5 jerk 20 pullup REST 1′ BTW SETS

STRENGTH A) deadlift 5-5-5 b) push press 5-5-5 METCON 21-15-9 deadlift hspu

METCON for time: 800 mt run 50 wallball 50 kb.swing 50 walking lunges 50 pushup 50 cals on row 50 air squat 50 situps 800 mt run

STRENGTH every 90″ shoulder press 5-5-5-5-5 METCON amrap 12′ 12 thrusters 9 box jump 6 ttb

STRENGTH every 90″ squat clean 5-3-3-2-2-1 METCON 3 RNDS every 4 mins: 4 hang power clean 200 mt row 8 kb.snatch 200 mt row

METCON “JACK” amrap 20′ 10 push press 10 kb.swing 10 box jump