STRENGTH shoulder press 5-5-3-2-1 METCON amrap 12′ 15 ttb 10 box jump 5 a.swing

STRENGTH hang squat clean 3-3-2-1-1 METCON 3rft 15 hang power clean 15 burpees

STRENGTH split jerk 3-3-3-2-2 METCON 3rft 15 a.swing 20 ring dip 25 pullup 30 situp

STRENGTH every 90″ for 5 sets 1 snatch + 2 overhead squat METCON amrap 16′ 400 mt row 10 front rack lunges 20 box jump

METCON 2rft 7 turkish getup 20 a.swing 15 kb.front rack squat 20 a.swing 15 kb.front rack squat 20 a.swing 7 turkish getup 300 mt row

METCON emom 12′ odd: 15 wallball even: 15 ttb 3’REST for time: buy in: 50 du 12-9-6-3 power snatch burpees over the bar cash out: 50 du

STRENGTH every 90″ for 5 sets 1 clean + 2 front squat METCON amrap 15′ 7 push press 9 hr.pushup 11 hspu

STRENGTH push press 3-3-3-2-2 METCON amrap 16′ 300 mt row 20 lunges with kb. 15 pullup 10 medball v-up / ghd situp

STRENGTH hang squat clean + push jerk 3×2+2 – 2×1+1 METCON 3rft 3 muscle up* 6 pistols 9 ttb *substitute: 3× 2 ring row + 2 ring dip

METCON 5rft 9 deadlift 6 hang power snatch 3 overhead squat EVERY RNDS 5 BURPEES cash out 50 double unders