STRENGTH back squat 2-2-2-2-2 METCON 4 rnds 5 power clean 10 front squat 5 push jerk 15 pullup 1’REST

STRENGTH shoulder press 2-2-2-2-2 METCON 3rft 800 mt run 2 legless rope climbs 12 power snatch

METCON 6 rnds (2’on – 2’off) 200 mt run max reps: push press sumo deadlift high pull double unders

METCON 100 hollow rocks 80 air squat 60 box jump 40 ttb 20 burpees 10 muscle up CASH OUT 400 MT RUN

STRENGTH thrusters 3-3-3-3 METCON “jackie” for time: 1000 mt row 50 thrusters 30 pullup

STRENGTH back squat 3-3-3-3 FOR TIME: 40-25-10 burpees with sandbag kb.swing sit ups wallball

STRENGTH shoulder press 3-3-3-3-3 METCON “push up annie” 50-40-30-20-10 double unders push up (EVERY 2′ SLAMBALL)

STRENGTH squat clean 3-3-3-3-3 METCON 5 rnds (2’on – 1’off) 12 cals row 6 burpees 3 squat clean ME ttb

STRENGTH P.snatch 3-3-3-3-3 METCON Amrap 15′ 20 oh lunges with Plate 200 mt run 10 snatch

STRENGTH push jerk 3-3-3-3-3 METCON amrap 18′ 25 box jump 20 ttb 15 clean e jerk