METCON FOR TIME: a) 5-4-3-2-1 deadlift muscle up b) 5-4-3-2-1 power clean hspu c) 5-4-3-2-1 snatch burpees over the bar

METCON 3rft 400 mt run 21 kb a.swing 12 pullup CASH OUT 50-40-30-20-10 double unders situps (PORTATE UNA FELPA)

METCON 100 thrusters emom do 5 burpees

STRENGTH every 90″ for 5 sets deadlift 5-5-3-3-3 METCON 21-15-9 deadlift box jump burpees

METCON for time: 100 du 75 wallball 50 kb a.swing 24/16kg 25 hspu 10 manmakers 15/10kg -TIME CAP 20′-

WEIGHTLIFTING emom 10′ 2 power snatch + 1 squat snatch METCON 10 rnds 7 c2b pullup 14 push up 21 squat

METCON amrap 14′ 300 mt row 7 p.clean 7 c2b pullup

STRENGTH every 90″ for 5 sets 3 back squat (3 sec pause in bottom position) METCON 21-15-12-9-6 thrusters 40/25kg burpees

METCON 5rft 6 power snatch 12 box jump over 60/45 – 50/35

EMOM 12′ ODD: 3 burpees over the bar + 3 thrusters EVEN: 10 cal row METCON amrap 8′ deadlift (1;2;3;4;5….) medball v-up (5;10;15;20…..)