STRENGTH emom 8′ 10 ttb + 20 du METCON 3rft 500 mt row 12 burpees 21 box jump

STRENGTH 5 sets ogni 90″: squat clean + pause front squat + jerk METCON for time: 10-8-6-4-2 squat snatch (50-35) (40-25) 50 du every sets of snatch

STRENGTH emom 10′ odd: 3 each side kb.snatch even: 6 double kb.thrusters METCON 5 rft 5 jerk 50-35 kg 10 box jump over

STRENGTH big clean complex 3 sets of: 3 position squat clean + push press 3 position squat clean + push jerk 3 position squat clean + split jerk (1 sets consists of all 12 reps) METCON 2rft 12 ohs (40-25)…

METCON amrap 15′ 6 hspu 12 kb.swing 24/16kg 200 mt run cash out: 500 mt row – rest 3′ 500 mt row – rest 3′ 300 mt row – rest 1′ 300 mt row

STRENGTH emom 10′ odd: 7 front squat even: 7 jerk push/split METCON team wod x2 30 clean e jerk 800 mt run 30 ttb/kte 800 mt run 100 burpees

STRENGTH emom 10′ odd:5 push up + 15 squat even: 5 front squat + 5 ring dip METCON amrap3′ 10 push press (45-30) 10 ring row rest 30″ amrap 3′ 10 p.clean (45-30) 10 burpees rest 30″ amrap 3′ 10…

STRENGTH snatch complex 6 sets ogni 90″ snatch deadlift + hang squat snatch + snatch balance METCON for time: 30 pullup 50 thrusters 20/15 800 mt run

METCON amrap 10′ 5 p.clean 60/45kg 10 push up 15 squat cash out: 2000 mt row

STRENGTH emom 5′ 2 power snatch METCON 3rft 400 mt run 21 kb.swing 24/16 12 pullup