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

METCON 5 rnds 2 split jerk 2 rope climb 20 dumbell snatch (alt) 1’rest

METCON 5 RNDS 1’min for each stations: russian swing power clean box jump push press row (cals) 1’rest

STRENGTH deadlift 2-2-2-2-2 METCON 4 rft 12 deadlift 20 hr pushups 28 wallball