STRENGTH snatch balance 3-3-3-3-3 METCON amrap 15′ 30 du / 60 su 20 ohs 10 pullup

STRENGTH every 2′ for 14′ 2 snatch METCON 15-12-9-6-3 power clean ring dip weighted situp

STRENGTH shoulder press 5-5-4-3-3 METCON 3rnds 400 mt run 15 push press 5 lateral burpees

METCON amrap 7′ 10 pullup 10 burpees REST 2′ amrap 10′ 250 mt row 10 side jump over row 10 hspu

STRENGTH back squat 5-5-4-4-3 METCON 4 rnds 20 front squat lunges 45/30kg 15 wallball 10 ttb

STRENGTH every 90″ for 5 sets 2 snatch pull + 1 squat snatch METCON ladder 7′ hang power snatch burpees 3/3 – 6/6 – 9/9 – 12/12….. REST 3′ amrap 7′ 15 wallball 30 double unders

Strength: A) Back Squat EMOM 1 back squat – min 1 2 back squat – min 2 … till failure – weight should be 50% of 1RM/ taken from the ground. MetCon 18 Min AMRAP 500m Row 25 Pull ups…

METCON for time: 400 mt run 50 squat 40 slamball 30 situps 400 mt run 40 squat 30 slamball 20 situps 400 mt run 30 squat 20 slamball 10 situps

STRENGTH front squat 5-4-4-3-2 METCON emom 16′ odd: 5 c2b pullup + 5 ttb even: 5 hspu + 5 burpees

STRENGTH squat clean 3-3-3-3-3 METCON 4rft 10 power clean 20 box jump 30 double unders