STRENGTH back squat 3-3-3-3-3 METCON 4rft 500 mt row 20 shoulder press 20 ring dip

STRENGTH push jerk 5-5-5 METCON 1′ double unders 1′ l-hold 1′ kb.push press 4′ amrap front squat 1′ double unders 1′ l-hold 1′ kb.push press

METCON for time: 8 deadlift 7 power clean 6 snatch 8 pullup 7 c2b pullup 6 bar muscle up 6 deadlift 5 power clean 4 snatch 6 pullup 5 c2b pullup 4 bar muscle up 4 deadlift 3 power clean…

STRENGTH emom 8′ 2 high hang power clean + 2 hang power clean + 1 power clean (50%1RM) METCON for time: 25-20-15-10-5 wallball power clean 200 mt run every sets.

GYMNASTIC STRENGTH emom 8′ 30″ ring dip hold 30″ rest 30″ wall handstand hold 30″rest METCON for time: 200 double unders 30 front squat 30 burpees 800 mt run

STRENGTH back squat 3×10 reps METCON for time: 12-9-6 power snatch hspu burpee pullup

STRENGTH push press 5-5-5 METCON for time: 600 mt run 30 burpees 30 ttb 400 mt run 20 burpees 20 ttb 200 mt run 10 burpees 10 ttb

STRENGTH every 90″ for 7 sets 1 power clean + 1 thrusters + 1 split jerk METCON 3 rnds 30 wallball 20 v-ups 15 ring rows

STRENGTH emom 9′ 2 snatch METCON amrap 20′ 2 rope climb 4 power snatch 8 burpees step up with dumbell

STRENGTH back squat 5-5-5-5-5 METCON 50 double unders 9 bar muscle up 40 double unders 8 bar muscle up 30 double unders 7 bar muscle up 20 double unders 6 bar muscle up 10 double unders 5 bar muscle up…