METCON 500 MT ROW 21-15-9 thrusters pullup 400 MT RUN

STRENGTH push jerk 2-2-2-2-2 METCON 3rft 25 hang clean 7 hspu 20 box jump 8 hspu 15 pullup

STRENGTH Snatch balance 3-3-3-3-3 METCON Amrap 15′ 15 wallball 20 lunges 25 du

0-8min AMRAP 4 HSPU 6 Ring Dip 12 Front Squats (95/65) 8-14min AMRAP 400m run 30 burpees 60 DU’s 14min – Finish 30 TTB 30 OHS * Score is total rounds + finishing time.

METCON for time: 10 hspu 15 deadlift 25 box jump 50 pullup 100 wallball 200 du 400 mt run with plate

STRENGTH ohs 2-2-2-2-2 METCON 30-20-10 front rack lunges bar lateral burpees

METCON 3rnds 25 ring pushups 50 situps 25 russian swing

STRENGTH back squat 2-2-2-2-2 METCON 4 rnds 5 power clean 10 front squat 5 push jerk 15 pullup 1’REST

STRENGTH shoulder press 2-2-2-2-2 METCON 3rft 800 mt run 2 legless rope climbs 12 power snatch

METCON 6 rnds (2’on – 2’off) 200 mt run max reps: push press sumo deadlift high pull double unders