METCON 5rnds 25 cals row 16 c2b pullup 9 hspu

GYMNASTIC STRENGTH 3rnds 18 deficit push up 3 skin the cats 9 glute ham raise METCON for time: 400mt run 21-15-9-9-15-21 deadlift burpees over cash out : 400 mt run

STRENGTH push press 5-5-3-3-3 METCON amrap 15′ 3 muscle up 5 hang snatch 200 mt run

METCON grace + annie = GRANNY 25 hr pushup 50 du 3 clean e jerk 50 situps 3 clean e jerk 40 du 3 clean e jerk 40 situps 3 clean e jerk 30 du 3 clean e jerk 30…

METCON 5 rnds 5 squat snatch 10 overhead squat 15 sit ups 20 burpees

METCON for time: 20 front squat 30 box jump 40 kb.swing 50 wallball

STRENGTH push press 5-5-5-5 METCON amrap 16′ 7 deadlift 200 mt run 14 pistols 50 double unders 200 mt run

STRENGTH deadlift 5-5-5-5 METCON 2 rnds 100 double unders 50 shoulder to overhead 25 ttb

STRENGTH emom 10′ 1 snatch deadlift + 1 hang snatch METCON 3 rnds 10 ohs 20 ttb 30 hr pushups 40 double unders

STRENGTH shoulder press 5-5-5-5 METCON Amrap 6′ 4 deadlift 8 hspu 12 kb.swing