EMOM deadlift 6×3 70% FOR TIME: 30-20-10 hang power clean 40/20 kg overhead lunge 20/10 kg TIME CAP 16′

EMOM shoulder press 8×2 70% 5 ROUNDS 15 goblet squat 24/16 kg 20 box jump 25 sit up

EMOM front squat 7×2 85% AMRAP 7′ 7 p.snatch 40/20 kg 10 wall ball 9/6 kg REST 3′ AMRAP 5′ 400mt row/run 20 burpees max reps squat clean into the time.

EMOM p.clean 5×3 75% AMRAP 20′ 8 hspu (box) 8 pull ups 8 sto 40/20 kg 8 kb a.swing 24/16 kg

5 ROUNDS 5 clean & jerk 50/30 kg 10 ring dips 15 ttb TIME CAP 25′  

overhead squat 3-3-3-3-3 WOD 5 rounds (TIME CAP 15′) 200 mt run 15 deadlift 80/50 kg

40-30-20-10 overhead walking lunge 15/5 kg burpees

AMRAP 20′ 8 box jump 2 shoulder press 35/20 kg 9 hang clean 35/20 kg 10 push up 30 du

EMOM 7′ 3 x shoulder press 75% 1RM WOD 5-4-3-2-1-2-3-4-5 deadlift 200 mt run/row btw sets