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

STRENGTH every 2’30” for 15′ 4 push press 75%1RM WOD amrap 11′ 11 a.swing 24/16kg 9 ttb 7 push jerk 50/30kg

STRENGTH every 2,5 for 15′ 4 front squat 75%1RM WOD 7 rnds 30″ burpees over the bar 30″ jumping back squat 30/20kg 1’REST

STRENGTH emom 12′ 2 power snatch (increase weight every 3′) WOD 10-9-8-7-6-5-4-3-2-1 hang power snatch 45/30kg ttb

ENDURANCE TEST 1000 mt row 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

WOD 3 rnds amrap 4′ 12 deadlift 50/35kg 9 hang power clean 6 push jerk 12 deadlift 9 hang power clean 6 push jerk in remaining time: amrap sit up (rest 1’30” each rnds)

STRENGTH every 3′ for 15′ 5 front squat 70% WOD amrap 7′ thrusters c2b pullup 3,3;6,6;9,9;12,12….