1/10 Front squat Body weight 1/10 Dead lift 1.5 Body Weight 1/10 Strict pull ups

Emom 10' 3 hang power snatch (climbing) Metcon 1' double unders 1' power snatch 50/35 2' 2' 3' 3'

start every 5' 250 mt row 20 wall balls 10 burpee box jumps repeat 6 times

1200 RUN 63 Kb swing 24/16 36 toes to bar 800 run 42 Kb swing 24/16 24 toes to bar 400 run 21 kb swing 24/16 12  toes to bar

15/12/9 deadlift down & up 3 min rest 15/12/9 hang power clean burpee 3 min rest 15/12/9 push jerk burpee lat jump   rx: 70 / 45 kg

20' to establish 1RM thruster   metcon 3' db thruster 1 arm 3' box jumps over 2' 2' 1' 1'

2k row 100 sdhp 32/24 50 burpee pull ups

Couple chief 4'on 1'off x 5 rounds 3 power clean 70/45 6 push ups 9 squats I go you go

For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Sit ups 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders