STRENGTH every 90″ for 5 sets 1 power snatch + 2 overhead squat METCON 4rft 10 power snatch 10 ttb 10 hspu

METCON for time: 1 power clean 25 double unders 30 pullup 1 power clean 25 double unders 30 a.swing 1 power clean 25 double unders 30 wallball 1 power clean 25 double unders 30 v-up 1 power clean 25 double…

METCON for time: 40-30-20-10 back squat (from ground) hr.pushup 40 – 50/30kg 30 – 60/40kg 20 – 70/50kg 10 – 80/60kg

STRENGTH shoulder press 5-5-3-2-1 METCON amrap 12′ 15 ttb 10 box jump 5 a.swing

STRENGTH hang squat clean 3-3-2-1-1 METCON 3rft 15 hang power clean 15 burpees

STRENGTH split jerk 3-3-3-2-2 METCON 3rft 15 a.swing 20 ring dip 25 pullup 30 situp

STRENGTH every 90″ for 5 sets 1 snatch + 2 overhead squat METCON amrap 16′ 400 mt row 10 front rack lunges 20 box jump

METCON 2rft 7 turkish getup 20 a.swing 15 kb.front rack squat 20 a.swing 15 kb.front rack squat 20 a.swing 7 turkish getup 300 mt row

METCON emom 12′ odd: 15 wallball even: 15 ttb 3’REST for time: buy in: 50 du 12-9-6-3 power snatch burpees over the bar cash out: 50 du

STRENGTH every 90″ for 5 sets 1 clean + 2 front squat METCON amrap 15′ 7 push press 9 hr.pushup 11 hspu