EMOM push press 6×3-75% 1RM METCON 5 rounds 10 ohs 40/20kg 10 sdhp 40/20kg 10 ring dips TIME CAP 15′

EMOM clean & jerk 7×2 3’REST EMOM p.snatch 7×2 LADDER 7′ box jump ttb wallball p.snatch 40/20kg

EMOM front squat 7×3 70% 8 ROUNDS 5 hspu 10 squat 15 du 20 situp TIME CAP 20′

EMOM: shoulder press 7×2 – 75% FOR TIME: team x2 100 DU – 200 U 42 thrusters 42 pullups 100 DU – 200 U 30 thrusters 30 pullups 100 DU – 200 U 18 thrusters 18 pullups TIME CAP 20′

COACH B-DAY WOD AMRAP 23′ 10 push press(con manubri) 25 ring row 10 push up 25 squat CASH OUT 90 sit up

EMOM hang clean 6×2-85% 5 ROUNDS 15 lunges(front rack position) 50/30 kg 15 box jump TIME CAP 20′

AMRAP 2′ 200 mt run max reps wall ball AMRAP 2′ 200 mt run max reps ring dips AMRAP 2′ 200 mt run max reps medball clean AMRAP 2′ 200 mt run max reps push up

MARTEDI EMOM deadlift 6×3 75% FOR TIME 25 sto 50 deadlift 75 sit up 100 DU

EMOM front squat 7×2 80% AMRAP 18′ 10 burpees 22 kb. aswing 24/16kg 10 KTE 22 SDHP 30/15kg

AMRAP 15′ 3 wall walk 5 sdhp 28/16 kg 5 ring dips 3 tire flip jumping in/out