METCON 5 rnds 500 mt row Max reps clean e jerk REST 2′ BTW RNDS

STRENGTH Every 90″ for 5 sets 3 hang snatch METCON Amrap 15′ 9 deadlift 12 hr Pushup 15 box jump

METCON 5 rnds 3 rope climb 10 ttb 21 Walking lunges 400 mt run

STRENGTH deadlift 5-5-5 METCON 21-15-9-6 wallball 9/6 pushup kb.swing 24/16

FILTHY FIFTY 50 box jump 50 jumping pullup 50 kb.swing 50 walking lunges 50 kte 50 push press 50 back extensions 50 wallball 50 burpees 50 double unders

STRENGTH deadlift 5-3-3-1-1 METCON 3-6-9-12-15-18-21 thrusters sdhp COMPLETE 5 TTB AFTER EACH ROUNDS

METCON amrap 20′ 2 rope climb 400 mt run o 20 mt handstand walk 10 ring dips

STRENGTH snatch ladder (incrementare di 5kg every minutes) METCON amanda 9-7-5 muscle up squat snatch

STRENGTH back squat 5-3-1 shoulder press 5-3-1 METCON for time: 30 front squat 30 hspu 1000 mt row 400 mt run

METCON amrap 20′ 5 c2b pullup 10 deficit push up 15 goblet squat 400 mt run