STRENGTH emom 10′ 3 hang power clean WOD 5 rnds 15 wallball 15 a.swing buy out: 400 mt run

STRENGTH every 2′ for 10 min 2 push press (3″ pausa in dip) + 2 push press 75/80% WOD amrap 12′ 20 shoulder to overhead 30 situp 50 double under

STRENGTH every 3′ for 15′ 2 front squat(3″pause) + 2 front squat WOD amrap 10′ 8 reverse front rack lunges 6 burpees over the bar

STRENGTH emom 10′ 2 power clean WOD 5 rnds 12 deadlift 9 hang power clean 6 push jerk

STRENGTH every 2′ for 10 min 4 front squat WOD for time: 3 rope climb 18 db.snatch 100 du 2 rope climb 15 db.snatch 100 du 1 rope climb 12 db.snatch 100 du

STRENGTH every 2′ for 10′ 3 push press (3″pause) + 2 push press WOD 3 rnds 21 pullup 7 thrusters

STRENGTH deadlift 3-3-3-3-3 WOD for time: 20 burpee box jump over 20 a.swing 15 burpee box jump over 30 a.swing 10 burpee box jump over 40 a.swing

STRENGTH every 90″ for 12′ hang clean WOD 21-15-9 power clean ring dip (every rnds 10 ttb)