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

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′