STRENGTH push press 3-3-3-2-2 METCON amrap 16′ 300 mt row 20 lunges with kb. 15 pullup 10 medball v-up / ghd situp

STRENGTH hang squat clean + push jerk 3×2+2 – 2×1+1 METCON 3rft 3 muscle up* 6 pistols 9 ttb *substitute: 3× 2 ring row + 2 ring dip

METCON 5rft 9 deadlift 6 hang power snatch 3 overhead squat EVERY RNDS 5 BURPEES cash out 50 double unders

METCON amrap 5′ 5 hang squat snatch 5 over burpees 2’REST amrap 5′ 10 power clean 10 pullup 2’REST amrap 5′ 15 box jump over 15 wallball

STRENGTH back squat 5-5-5-5-5 (75-80% 1RM) METCON 5rft 5 burpee box jump 10 ring dip 15 wallball

STRENGTH push press (behind the neck) 5-3-2-2-1 METCON for time: 600 mt run 20 strict ttb 400 mt run 15 strict ring dip 200 mt run 10 strict c2b pullup

METCON Amrap 10′ 20 cals row 20 KB. Snatch 20 wallball 20 ring row REST 3′ Amrap 10′ 10 pushup 15 situp 30 squat

METCON for time: 400 mt run 50 pullup 400 mt run 50 pushup 400mt run 50 situps 400 mt run 50 squat

STRENGTH high hang clean 4-3-3-2-2-2 METCON emom 10′ 4 power clean 3 front squat 2 push jerk REST 1′ 10-9-8-7-6-5-4-3-2-1 situps burpees