METCON 5rft 10 ttb 7 front squat 10 hspu 7 deadlift

STRENGTH power clean 3-3-3-2-2 METCON for time: 500 mt row 50 push up 100 double unders 800 mt run

METCON 3 rnds 20 pullups 15 box jump 20 russian kb.swing 15 snatch

METCON amrap 12′ 5 power clean e jerk 7 deficit hspu 15 wallball 3’REST amrap 5′ 10 burpee box jump 10 c2b pullup

GYMNASTIC STRENGTH emom 12′ 30″on – 30″ off 1. top of pullup hold 2. top of ring dip hold 3. l-sit hold 4. handstand hold (facing wall) METCON buy in: 30 jumping lunges for time: 800 mt run 20 front…

STRENGTH every 90″ for 12 min 1 hang snatch + 1 snatch METCON emom 12′ (45″on – 15″off) 1.max reps double unders 2.max reps push ups 3.max reps russian double kb.swing 4.rest

STRENGTH front squat 5-4-4-3-3 METCON amrap 16′ 200 mt run 2 rope climb 20 alt.pistols

METCON in 3 minutes complete: 25 kb.swing 15 burpees AMRAP kb.snatch REST 1′ in 3 minutes complete: 25 kb.swing 15 burpees AMRAP kb. clean e press REST 1′ in 3 minutes complete: 25 kb.swing 15 burpees AMRAP kb.goblet squat

SKILLS handstand pushup METCON 4 rnds 5 hspu 10 power snatch 15 back extension

STRENGTH squat clean 5-4-3-3-2-1-1 METCON emom 10′ 5 lateral burpees + 1 clean (90% 1RM)