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

STRENGTH emom 6×3 shoulder press 70% 1RM WOD 3 rounds (8 min cap) 20 push press 40/20 kg 30 kb sdhp 20/12 kg REST 2′ 3 rounds (8 min cap) 20 wall ball 9/6 kg 30 deadlift 40/20 kg

AMRAP 16′ 200 mt run 12 kb thruster dx 16/12 kg 6 pull up 12 kb thruster sx 16/12 kg

  BUY IN: 50 burpees 3 RFT 40 double under 30 wall ball 9/6 20 split jump

buy in:max effort kb swing  28/16kg WOD 2 rounds 200 mt run 30 clean and press 20/16kg 30 ttb

METCON buy in:400mt run 5 rounds 20 air squat 15 ball slams 20 sit up 10 kb sdhp 24/16 5 wall climbs buy out: 400mt run

FOR TIME: 6 rounds 24 air squat 12 ring dips