STRENGTH front squat 3-2-2-1-1 METCON cash in: 50 du 3 rnds 10 deadlift 15 pullup 30 sit ups cash out: 50 du

STRENGTH deadlift 3-3-2-2-1 METCON for time: 150 wallball (Every 2′ 15 du – 30 su) CASH OUT 30 a.swing

STRENGTH Snatch 3-3-2-1-1 METCON 5rft 3 squat snatch 6 ring dip 12 overhead lunges

METCON amrap 25′ 350 mt row 5 muscle up 10 medball v-up 15 front squat 20 du – 50 su

STRENGTH clean 3-3-2-1-1 METCON 4rft 10 push jerk 15 box jump 20 ttb

STRENGTH back squat 3-3-2-1-1 METCON amrap 3′ clean & jerk REST 90″ amrap 3′ burpees REST 90″ amrap 3′ max cal row SCORE: TOT REPS

METCON 4 rft 200 mt run 5 thrusters 10 pullup 20 double unders

STRENGTH power clean 3-3-3-3-3 METCON amrap 15′ 10 db snatch (alt) 16 db lunges (alt) 20 situps

METCON 3rft 9 muscle up 27 wallball 18 ttb 9 deadlift

STRENGTH floor press 3-3-3-3-3 METCON 4rft 400 mt row 15 overhead squat 10 lateral burpees