STRENGTH emom 10′ 2 split jerk WOD amrap 13′ 15 box jump 12 shoulder to overhead 50/35kg 9 toes to bar

GYMNASTIC STRENGTH emom 12′ 1° 30″/40″ hollow hold 2° 6/12 pistols squat 3° 2/4 wall walk WOD emom 18′ 1° 45″ max cal row 2° 12/8 a.swing 3° 30/20 mt bear crawl

STRENGTH every 90″ for 9′ push press 5-3-2-2-1-1-1RM WOD amrap 12′ 24 situp 12 one arm db thrusters 300 mt row

STRENGTH every 90″ for 9′ front squat 5-3-2-2-1-1-1RM (load up to 70% and amrap) WOD amrap 10′ (ladder: 2;4;6;8…. lunges 50/35kg burpees wallball 9/6kg