GYMNASTIC STRENGTH emom 12′ 1° 30″ hollow hold 2° 10 bridge – ups 3° 12-16 reverse lunge (db) WOD time cap 12′ buy in: 800 mt run in the remaining time: amrap 21 c2b pullup 12 hspu

STRENGTH power clean 3-3-3-3-3-3 WOD amrap 10′ 5 hang power clean 10 ring dip 15 a.swing

STRENGTH emom 10′ 1 push press (3″pause in dip) + 1 push press WOD 60/40/20/20/40/60 double unders 30/20/10/10/20/30 wallball

STRENGTH emom 12′ 1 hang squat clean + 1 push jerk WOD 2rnds 2′ max cal row 2′ max reps stoh 2′ max reps front rack lunges 2′ rest

STRENGTH every 90″ for 15 min 1 front squat (with 3″pause) + 1 front squat WOD amrap 12′ 20 wallball 12 kte/ktc

STRENGTH emom 10′ 1 push press (with 3″ in dip) + 1 push press WOD 3 rnds 400 mt run 21 a.swing 12 db press

WOD amrap 20′ 5 hspu 10 pistols 15 pullup CASH OUT: 800 mt run

STRENGTH deadlift 2-2-2-2-2-2 WOD 10-9-8-7-6-5-4-3-2-1 deadlift 55% box jump BUY OUT: 500 mt row

STRENGTH back squat 1 sets – 20 reps 55/60% WOD for time: 20 slamball 20 ring dip 800 mt run 20 slamball 15 ring dip 400 mt run 20 slamball 10 ring dip 200 mt run

STRENGTH GYMNASTIC emom 12′ 1° 15-20 h.r pushup 2° 10/15 toes to bar 3° 40/60 double under WOD 3 rnds 24 box jump over 18 pullup 12 hspu