STRENGTH every 2′ deadlift 3-3-3-3-3 METCON amrap 7′ 3 deadlift 5 box jump REST 2′ amrap 5′ 12 kb. swing 7 push press REST 1′ amrap 3′ 10 ttb 10 situps

STRENGTH emom 9′ 1° 7 ring dip strict 2° 10 parallette pass througth 3° weighted chin up METCON 20 kb snatch (alt) 35 ohs 50 du 1000 mt row 50 du 35 ohs 20 kb snatch (alt)

STRENGTH clean ladder (every minutes increase) METCON 4rft 400 mt run 10 burpees pullup

STRENGTH A) back squat 3-3-3 (70%-80%-90%) B) shoulder press 3-3-3 (70%-80%-90%) METCON amrap 12′ 12 box jump 6 thrusters 6 burpees (front)

METCON 5 rnds 5 power clean 10 front squat 5 jerk 20 pullup REST 1′ BTW SETS

STRENGTH A) deadlift 5-5-5 b) push press 5-5-5 METCON 21-15-9 deadlift hspu

METCON for time: 800 mt run 50 wallball 50 kb.swing 50 walking lunges 50 pushup 50 cals on row 50 air squat 50 situps 800 mt run

STRENGTH every 90″ shoulder press 5-5-5-5-5 METCON amrap 12′ 12 thrusters 9 box jump 6 ttb

STRENGTH every 90″ squat clean 5-3-3-2-2-1 METCON 3 RNDS every 4 mins: 4 hang power clean 200 mt row 8 kb.snatch 200 mt row

METCON “JACK” amrap 20′ 10 push press 10 kb.swing 10 box jump