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