GYMNASTIC STRENGTH emom 12′ 8 strict pullup 30″ handstand hold 30″ hollow hold METCON 150 wallball then: 75 russian kb.swing 75 situps

STRENGTH snatch 5-3-2-1-1 METCON 4 rnds 3 front squat 7 muscle up 21 box jump

METCON for time: 15-12-10-8-6-4-2 sdhp box jump push up (every rnds 30 du) CASH OUT: FLEXIBILITY WOD 3 RNDS 1’plank 1’pancake split 1’superman

STRENGTH CLEAN COMPLEX clean deadlift + hang power clean + squat clean METCON 5 rnds 6 ohs 12 ring dips 200 mt run

METCON 7 rnds 7 hspu 7 thrusters 7 ttb 7 deadlift 7 burpees 7 kb.swing 7 pullup

GYMNASTIC STRENGTH emom 12′ 8 shoulder press 1’rest 30″ side plank (each side) 1’rest METCON 3 rnds 400 mt run 30 box jump 30 wallball

METCON 5rnds 25 cals row 16 c2b pullup 9 hspu

GYMNASTIC STRENGTH 3rnds 18 deficit push up 3 skin the cats 9 glute ham raise METCON for time: 400mt run 21-15-9-9-15-21 deadlift burpees over cash out : 400 mt run

STRENGTH push press 5-5-3-3-3 METCON amrap 15′ 3 muscle up 5 hang snatch 200 mt run

METCON grace + annie = GRANNY 25 hr pushup 50 du 3 clean e jerk 50 situps 3 clean e jerk 40 du 3 clean e jerk 40 situps 3 clean e jerk 30 du 3 clean e jerk 30…