WOD amrap 20′ 40 wallball 30 a.swing 20 burpees 10 pullups 100 mt row

WL snatch WOD 5 rounds 20 a.swing 24/16 15 h.r push up 20 box jump 1′ min rest each rounds

WOD 4 rounds 20 pullups 30 pushups 40 situps 50 squats 2′ rest each rounds

EMOM 10′ P.clean + front squat WOD amrap 15′ 3 clean 6 kte 15 du

WOD 5 rounds 3’on 1’off 6 toes to bar 9 burpees over the box 30 double unders

EMOTM 12′ power clean WOD 21-15-9 thruster 40/25 ring dips

TURKISH GET UP 3-2-1 reps WOD 2 rounds 50 swing 24/16 400mt run 50 box jump 400mt run

STRENGTH 5-5-5 back squat WOD amrap 12′ 10 ring dip 10 wall ball 10 burpees

STRENGTH 8-8-8-8 push press WOD 3 rounds: 600 mt run 30 swing 24/12 30 push up

STRENGTH 3×5 deadlift WOD 3 rounds: 400 mt run/row 20 ttb 20 kb clean and jerk (10/10)