WEIGHTLIFTING 3 rnds of amrap clean in 15″-rest 45″ 3 rnds of amrap clean in 20″-rest 40″ 3 rnds of amrap clean in 25″-rest 35″ 3 rnds of amrap clean in 30″-rest 30″ 3 rnds of amrap clean in 35″-rest…

TEAM WOD (I GO,YOU GO) 5 rft 6 squat clean 12 box jump 15 burpees 18 pullup

SKILLS 100-75-50-25 double unders 50-35-20-10 squat METCON amrap 12′ 12 ring dips 10 deadlift 8 hspu

STRENGTH every 90″ for 5 sets 5 front squat METCON emom 15′ min 1: 5 wallball + 3 p.clean min 2: 5 wallball + 3 ttb min 3: 5 wallball + 3 push jerk

EMOM 10′ odd: 3 muscle up even: 3 hang squat clean METCON partner wod 8rnds 10 calorie row 10 lateral burpees over the row

WEIGHTLIFTING every 90″sec for 5 sets 3 position snatch METCON for time: 65 burpees 35 back squat 20 strict pullup

STRENGTH emom 8′ 2 front squat + 1 thrusters METCON 5rft 10 pushup 10 pullup 10 box jump

STRENGTH every 90″ for 5 sets 3 position clean + 1 split jerk METCON 5 rnds 10 medball v-ups 10 ring dips 10 cal row

METCON “deck of cards” HEARTS:burpees DIAMONDS: situps SPADES: kb.snatch CLUBS: squat

EMOM 12′ odd: 6 ttb + 6 wallball even: 3 p.clean + 6 box jump 3’REST EMOM 12′ odd: 200 mt row even: 3 squat snatch