STRENGTH push press 3-3-3-2-2 METCON amrap 15′ 20 pullup 15 box jump 10 hspu 5 push jerk

STRENGTH emom 10′ 3 thrusters METCON 5rft 300 mt row 10 thrusters 10 ttb

STRENGTH back squat 3-3-2-2-2 (80%1rm) METCON 5rft 10 front rack lunges 2 rope climb 15 situps

STRENGTH emom 10′ 2 clean e jerk METCON da 10 a 1 wallball kb.snatch hr pushup every rnds 200 mt row

STRENGTH front squat 3-3-3-3-3 METCON 3rft 20 situps 15 box jump 10 push jerk 5 bar muscle up

STRENGTH snatch balance 3-2-1-1-1 METCON 3rnds 9 db squat clean 40/20 15 pullup 21 burpees

METCON amrap 8′ 30 du 7 power clean CASH OUT 3rnds:30″on-30″off burpees slamball a.swing

STRENGTH every 90″ for 5 sets 1 power snatch + 2 overhead squat METCON 4rft 10 power snatch 10 ttb 10 hspu

METCON for time: 1 power clean 25 double unders 30 pullup 1 power clean 25 double unders 30 a.swing 1 power clean 25 double unders 30 wallball 1 power clean 25 double unders 30 v-up 1 power clean 25 double…

METCON for time: 40-30-20-10 back squat (from ground) hr.pushup 40 – 50/30kg 30 – 60/40kg 20 – 70/50kg 10 – 80/60kg