STRENGTH every 2’30” for 5 sets 6 front squat 60% WOD 4 rnds 6 kb.snatch dx 6 kb.snatch sx 12 burpee box jump

GYMNASTIC STRENGTH emom 12′ 1° 30/50 double unders 2° 8/12 hspu 3° 6/10 alt pistols WOD for time: 100 du / 200 su 50 alt pistols 25 burpee c2b pullup

STRENGTH power clean e push jerk 5-3-2-1-1-1RM WOD team x2 “I GO YOU GO” 5 rnds 12 deadlift 9 hang power clean 6 shoulder to overhead

GYMNASTIC STRENGTH emom 12′ 1° 1/2 rope climb 2° 6/10 hspu 3° 40/60 double unders WOD 50-40-30-20-10 double unders sit up overhead lunges with plate

STRENGTH every 2’30” for 5 sets 7 push press 55% (after sets: 10 sit up) WOD 3 rnds 15 wallball 5 manmakers 15 slamball 1’REST

STRENGTH every 2’30” for 5 sets 7 front squat 55% WOD 21-15-9 thrusters pullup

GYMNASTIC STRENGTH emom 12′ 1° 30″ handstand hold 2° 6/8 ring dip 3° 8/12 bulgarian split squat WOD amrap 12′ 15 ttb 12 pistols squat 9 strict hspu

STRENGTH every 3′ for 15′ 8 push press 50%1RM WOD amrap 3’30” 11 situp 9 a.swing 7 pullup REST 1’30”