STRENGTH emom 15′ 1 front squat 85%1RM WOD amrap 10′ 10 shoulder press 35/25kg 30 du / 60 su (every 2′ 5 burpees over the bar)

GYMNASTIC STRENGTH emom 12′ 1° 1/2 rope climb 2° 8/12 ttb 3° 5/10 strict hspu WOD 3 rnds 20 wallball 10 burpee c2b pullup 350 mt row

STRENGTH emom 12′ 1 power clean + 1 push jerk (increase every 3′) WOD 21-15-9 power clean 60/40kg ring dip

WOD amrap 7′ 15 a.swing 15 burpees 15 shoulder to overhead 3’REST amrap 7′ 15 box jump 15 power snatch 15 cal row

WOD for time: 50 cal row 40 thrusters 45/30kg 30 ttb 20 db.snatch 20/15kg 25 c2b pullup 20 db.snatch 30 ttb 40 thrusters 50 double unders

WOD for time: 55 bar facing burpees 34 overhead squat 45/30kg 21 strict ring dip 5′ rest in 6′: 1RM hang snatch

STRENGTH every 90″ for 15′ 2 push press 80%1RM WOD amrap 12′ 8 reverse lunges 50/35kg 16 wallball 9/6kg 32 double unders

WOD every 5′ for 25′ 20 lunges with plate in overhead 30 one arm russian swing (15r + 15l) 15 thrusters

STRENGTH every 2′ for 12′ 3 deadlift 70%1RM WOD buy in: 150 du 2 rnds 20 cal row 20 box jump 10 cal row 10 deadlift 60%1RM

GYM STRENGTH emom 10′ 1° 12/16 reverse lunges db or kb 2° 30/40 double unders WOD amrap 16′ 5 hspu 10 pistols squat 15 pullup