METCON 4 rft 200 mt run 5 thrusters 10 pullup 20 double unders

STRENGTH power clean 3-3-3-3-3 METCON amrap 15′ 10 db snatch (alt) 16 db lunges (alt) 20 situps

METCON 3rft 9 muscle up 27 wallball 18 ttb 9 deadlift

STRENGTH floor press 3-3-3-3-3 METCON 4rft 400 mt row 15 overhead squat 10 lateral burpees

STRENGTH front squat 3-3-3-2-2 METCON amrap 6′ 10 pullup 10 hspu REST 1′ amrap 6′ 5 c2b pullup 10 ring dip

STRENGTH clean e jerk 3x(2+2) + 2x(1+1) METCON amrap 15′ 6 kb.snatch 8 ttb 10 cal row 24 double unders

STRENGTH push jerk 3-3-2-1-1 METCON 3rnds 10 push press 15 kb a.swing 20 squat jump

STRENGTH every 90″ for 4 sets 8 shoulder press + 8 ring row METCON 10 rnds 4 burpees 6 power clean 8 wallball

STRENGTH Emom 12′ Odd:3 muscle up Even:10 hspu STRENGTH Amrap 10′ 10 pullup 10 calorie row 10 burpee over row

STRENGTH push press 5-3-2-1-1 METCON amrap 15′ 10 hspu 15 pullup 20 situps