STRENGTH deadlift 5-3-2-1-1 METCON “DIANE” 21-15-9 deadlift hspu 800 mt run cool down

METCON amrap 20′ 2 muscle up 4 hspu 8 kb.swing CASH OUT 1000 mt row (change every 250 mt)

STRENGTH clean e jerk 5-3-2-1-1 METCON 21-15-9 squat clean ring dip

GYMNASTIC STRENGTH emom 12′ 8 strict pullup 30″ handstand hold 30″ hollow hold METCON 150 wallball then: 75 russian kb.swing 75 situps

STRENGTH snatch 5-3-2-1-1 METCON 4 rnds 3 front squat 7 muscle up 21 box jump

METCON for time: 15-12-10-8-6-4-2 sdhp box jump push up (every rnds 30 du) CASH OUT: FLEXIBILITY WOD 3 RNDS 1’plank 1’pancake split 1’superman

STRENGTH CLEAN COMPLEX clean deadlift + hang power clean + squat clean METCON 5 rnds 6 ohs 12 ring dips 200 mt run

METCON 7 rnds 7 hspu 7 thrusters 7 ttb 7 deadlift 7 burpees 7 kb.swing 7 pullup

GYMNASTIC STRENGTH emom 12′ 8 shoulder press 1’rest 30″ side plank (each side) 1’rest METCON 3 rnds 400 mt run 30 box jump 30 wallball