STRENGTH push press 5-5-3-2-2-1 (every 2′ for 6 rnds) METCON amrap 10′ (ladder) 2,2,2;4,4,4;6,6,6;8,8,8….. toes to bar push jerk box jump

STRENGTH Every 90″ for 12 min 1 power clean + 1 hang power clean + 1 split jerk. METCON 3rnds 20 cal row 16 kb.lunges 12 box jump over 8 aa.swing

STRENGTH back squat 5×4 (86%1RM) METCON amrap 13′ 15 push press 10 hspu 3 bar muscle up

GYMNASTIC STRENGTH emom 12′ 1° ring row hold (15″on-15″off) 2° shoulder stretch mobility (45″on-15″off)) 3° ring dip hold (15″on-15″off) 4° shoulder stretch mobility (45″on-15″off) METCON emom 15′ 2 squat snatch + 5 burpee over the bar (increase weight every 3’min)

METCON amrap 5′ x 3 rnds 10 cal row 20 one arm swing 5 burpee pullup rest 2′

METCON Amrap 3′ Max reps overhead squat 70% 1RM REST 2′ 4 RNDS 21 wallball 15 Knee To elbow 9 Db.snatch

STRENGTH push press 5×5 80% METCON 5-10-15-20 Toes to bar Shoulder to overhead Front squat (60/45) (50/30)

METCON Amrap 10′ 100 double unders 50 deadlift 10 bar muscle up REST 3′ then In 7′ establish 3RM thrusters.

METCON 3 rnds 20 pullup 30 wallball 40 ring pushup CORE: 4 rnds 10″ hollow body hold up 20″ hollow body hold down 30″ rest

METCON 4 rnds 27 box jump 20 burpees 11 power clean CORE: 5rnds 1′ plank hold 30″ plank with shoulder touch 30″rest