STRENGTH every 90″ for 7 sets 1 power clean + 1 thrusters + 1 split jerk METCON 3 rnds 30 wallball 20 v-ups 15 ring rows

STRENGTH emom 9′ 2 snatch METCON amrap 20′ 2 rope climb 4 power snatch 8 burpees step up with dumbell

STRENGTH back squat 5-5-5-5-5 METCON 50 double unders 9 bar muscle up 40 double unders 8 bar muscle up 30 double unders 7 bar muscle up 20 double unders 6 bar muscle up 10 double unders 5 bar muscle up…

METCON 3rft 20 db hang power snatch 20 kb deadlift 20 ttb 20 row (cals)

STRENGTH front squat 5-5-5-5-5 METCON 3rft 30 situps 20 hspu 10 overhead walking lunges

STRENGTH push press 5-5-3-3-2-2 METCON 4 rnds 300 mt row 10 thrusters 15 bar lateral burpees

STRENGTH snatch 2-2-2-2-2 METCON 5 rnds 7 muscle up 21 burpees

STRENGTH clean e jerk 5-3-2-2-1 METCON amrap 16′ 3 clean e jerk 3 ttb 6 clean e jerk 6 ttb 9 clean e jerk 9 ttb…..

STRENGTH snatch balance 5-3-2-2-2 METCON for time: 1200 mt run 63 a.swing 36 pullup 800 mt run 42 a.swing 24 pullup 400 mt run 21 a.swing 12 pullup

METCON Buy in:50 box jump 6 rnds 5 muscle up 7 power snatch Cash out: 1000 mt run