WOD 400mt run/row 3 rnds 12 a.swing 24/12 12 sit up 400mt run/row 2 rnds 15 a.swing 24/12 15 sit up 400mt run/row 1 rnds 18 a.swing 24/12 18 sit up

WOD TABATA thruster – balance position rest 1′ TABATA push press – balance position rest 1′ TABATA front squat – balance position score tot reps

WOD 5 rounds 5 pull up 10 push up 15 squat THEN 15 hang power snatch 30/20kg THEN 5 rounds 5 pull up 10 push up 15 squat

STRENGHT 5 x 3 clean + 1 jerk rest 90″ WOD 60 pull ups every minutes including the first minute 5 burpees over the box.

EMOM 10′ 3xsnatch balance WOD 5 rounds 30″row 30″rest 30″kb swing 24/16kg 30″rest 30″h.r push up 30″rest

WARM UP 5 rounds 10 j.jack 10 push up 10 sit up WOD 3 rounds 20 kb snatch 20 box jump 20 pullup

EMOTM 5′ 2 clean and jerk THEN AMRAP 2′ clean and jerk REST 3′ WOD 3 rounds 10 wallball 7 pullups 800mt run/row

EMOM p.snatch 6×3 AMRAP 10′ 30 du – 60 u 15 p.snatch 35/25

EMOM kb push press 6×2 EMOM 20′ evens: 5 deadlift odd: 10 wallball

STRENGTH 8-8-8-8 bench press WOD for time: 30 burpees then 15-9-3 kb lunge 24/12 pullups power clean 40/20