STRENGTH every 2′ for 10′ 5 push press 60/65% 1rm WOD emom 15′ 1° 200 mt run 2° 15 thrusters 3° 15 pullup

WOD 20 rnds 5 pullup 10 pushup 15 squat EVERY 90″ 1 SQUAT SNATCH 80%1RM

STRENGTH emom 12′ 2 deadlift 75/80% 1rm WOD 3 rnds 250 mt row 20 lunges with plate 15 kb.sdhp 10 burpees (jump on plate) 1 rope climb

STRENGTH emom 10′ 1° 3 front squat 70% 1rm 2° 3 tall box jump WOD 4 rnds 1′ burpees box step up over 30″ rest 1′ wallball 30″ rest

GYMNASTIC STRENGTH emom 15′ 1° – 20 situp 2° – 2 turkish getup 3° – 40″ plank hold WOD amrap 12′ 50 double unders 18 toes to bar 16 dumbell snatch

WOD FOR TIME: 400 mt run 30 hang power clean 30 box jump over 400 mt run 20 power clean 20 box jump over 400 mt run 10 squat clean 10 box jump over 400 mt run

STRENGTH 9′ to find 1RM PUSH PRESS THEN: amrap push press 75%1RM WOD 21-15-9 thruster pullup

STRENGTH in 9′ find 1RM FRONT SQUAT THEN: amrap front squat 75% WOD amrap 10′ 20 a.swing 20 lunges with plate 60 double unders