STRENGTH every 3′ for 15′ 5 push press 70%1RM (each set 18/24 sit ups) WOD amrap 12′ 8 db snatch (heavy weight) 32 double unders

WOD every 5′ for 25′ 60 double unders / 120 single unders 30 wallball 9/6kg 15 hang power snatch 50/35kg

STRENGTH every 3′ for 15′ 4 push press with 3″ pause + 2 push press 65%1RM WOD 3 rnds 1′ strict hspu 1′ ring dip 1′ db thrusters 1′ rest

STRENGTH every 3′ for 15′ 4 front squat with 3″ pause + 2 front squat 65%1RM WOD for time: 600 mt run 50 lunges 40 burpees

STRENGTH A)build to a heavy single in 9′ push press B)load the bar to 70% and complete as many unbroken reps as possible WOD 5 rnds 15 wallball 15 box jump over BUY OUT: 400 mt run

STRENGTH push press 3-2-2-1-1-1-1 WOD amrap 12′ 15 a.swing 12 pullup 9 db press

STRENGTH back squat 1×20 – 70% WOD amrap 18′ 250 mt row 20 wallball 20 a.swing

GYMNASTIC STRENGTH emom 12′ 1° 4/8 strict c2b pullup 2° 6/12 strict hspu 3° 10/16 pistols squat WOD time cap 12′ 800 mt run in the remaining time: amrap 10 lunges 10 c2b pullup

STRENGTH emom 12′ 2 hang power snatch WOD amrap 12′ 25 double unders 10 burpees 1 manmakers

STRENGTH front squat 3-3-3-3-3-3 WOD amrap 10′ 7 front squat 60%3rm 14 ttb