METCON 5 rnds 5 squat snatch 10 overhead squat 15 sit ups 20 burpees

METCON for time: 20 front squat 30 box jump 40 kb.swing 50 wallball

STRENGTH push press 5-5-5-5 METCON amrap 16′ 7 deadlift 200 mt run 14 pistols 50 double unders 200 mt run

STRENGTH deadlift 5-5-5-5 METCON 2 rnds 100 double unders 50 shoulder to overhead 25 ttb

STRENGTH emom 10′ 1 snatch deadlift + 1 hang snatch METCON 3 rnds 10 ohs 20 ttb 30 hr pushups 40 double unders

STRENGTH shoulder press 5-5-5-5 METCON Amrap 6′ 4 deadlift 8 hspu 12 kb.swing

STRENGTH emom 10′ power clean + hang power clean + hang squat clean + jerk – 70% 1rm METCON 5 rnds 11 c2b pullup 22 front squat

STRENGTH front squat 5-5-5-5-5 METCON for time: 500 mt row 21 squat clean thrusters 500 mt row 15 squat clean thrusters 500 mt row 9 squat clean thrusters

STRENGTH EMOM 10′ Odd:3 hang power snatch Even:5-7 ttb strict METCON Amrap 10′ 30 double unders 15 power snatch

STRENGTH front squat 3-3-3-3-3 METCON 3 rnds 10 c2b pullup 10 front squat 10 burpees