STRENGTH front squat 5-4-4-3-3 METCON amrap 16′ 200 mt run 2 rope climb 20 alt.pistols

METCON in 3 minutes complete: 25 kb.swing 15 burpees AMRAP kb.snatch REST 1′ in 3 minutes complete: 25 kb.swing 15 burpees AMRAP kb. clean e press REST 1′ in 3 minutes complete: 25 kb.swing 15 burpees AMRAP kb.goblet squat

SKILLS handstand pushup METCON 4 rnds 5 hspu 10 power snatch 15 back extension

STRENGTH squat clean 5-4-3-3-2-1-1 METCON emom 10′ 5 lateral burpees + 1 clean (90% 1RM)

STRENGTH snatch balance 3-3-3-3-3 METCON amrap 15′ 30 du / 60 su 20 ohs 10 pullup

STRENGTH every 2′ for 14′ 2 snatch METCON 15-12-9-6-3 power clean ring dip weighted situp

STRENGTH shoulder press 5-5-4-3-3 METCON 3rnds 400 mt run 15 push press 5 lateral burpees

METCON amrap 7′ 10 pullup 10 burpees REST 2′ amrap 10′ 250 mt row 10 side jump over row 10 hspu

STRENGTH back squat 5-5-4-4-3 METCON 4 rnds 20 front squat lunges 45/30kg 15 wallball 10 ttb