METCON 100 hollow rocks 80 air squat 60 box jump 40 ttb 20 burpees 10 muscle up CASH OUT 400 MT RUN

STRENGTH thrusters 3-3-3-3 METCON “jackie” for time: 1000 mt row 50 thrusters 30 pullup

STRENGTH back squat 3-3-3-3 FOR TIME: 40-25-10 burpees with sandbag kb.swing sit ups wallball

STRENGTH shoulder press 3-3-3-3-3 METCON “push up annie” 50-40-30-20-10 double unders push up (EVERY 2′ SLAMBALL)

STRENGTH squat clean 3-3-3-3-3 METCON 5 rnds (2’on – 1’off) 12 cals row 6 burpees 3 squat clean ME ttb

STRENGTH P.snatch 3-3-3-3-3 METCON Amrap 15′ 20 oh lunges with Plate 200 mt run 10 snatch

STRENGTH push jerk 3-3-3-3-3 METCON amrap 18′ 25 box jump 20 ttb 15 clean e jerk

STRENGTH deadlift 5-3-2-1-1 METCON “DIANE” 21-15-9 deadlift hspu 800 mt run cool down

METCON amrap 20′ 2 muscle up 4 hspu 8 kb.swing CASH OUT 1000 mt row (change every 250 mt)

STRENGTH clean e jerk 5-3-2-1-1 METCON 21-15-9 squat clean ring dip