STRENGTH every 1’30” for 5 sets: overhead squat 4-2-2-1-1RM WOD amrap 12′ 9 box jump over 7 ring dip 5 overhead squat 50/35kg

STRENGTH emom 10′ clean & jerk 2@65% 2@70% 2@75% 2@70% 2@75% 2@80% 1’rest 1@83% 1@87% 1@90% WOD amrap 8′ ladder 3;6;9;12…. clean e jerk 60/40 toes to bar

STRENGTH emom 10′ 2@65% – 2@70% – 2@75% 2@70% – 2@75% – 1@80% 1’rest 1@83% – 1@87% – 1@90% WOD amrap 12′ 10 hang power snatch 10 slamball 10 pullup

STRENGTH every 2′ for 12′ 4 deadlift 70% WOD amrap 10′ 30 du / 60 su 10 front rack lunges 60/40kg (every 2′ 1 wall walk)

GYMNASTIC CONDITIONING every 4′ for 12′ 30/22 cal row 20 ttb WOD 5 rnds 1′ a.swing 24/16kg 1′ burpees 1′ rest

STRENGTH every 2’30” for 5 sets 5 push press 65% WOD 3 rnds 350 mt row 21 box jump over 12 push jerk 60/40kg

STRENGTH every 2’30” for 5 sets 5 front suqat 65%1RM WOD amrap 6′ 18 wallball 12 pullup 3’REST amrap 6′ 12 wallball 6 chest to bar

STRENGTH every 2’30” for 5 sets 6 push press 60% each set: 20/30″ hollow hold WOD 30-20-10 a.swing 24/16kg sit up then: 30-20-10 shoulder to overhead 60/40kg jumping lunges

STRENGTH every 2′ for 4 sets overhead squat 4-4-2-2RM WOD da 0 a 3 min 2rnds 6 overhead squat 40/30 6 pullup da 3 a 6 min 2rnds 8 overhead squat 40/30 8 pullup da 6 a 9 min 10…

STRENGTH 2RM power clean e push jerk WOD amrap 3′ 15 cal row 15 hang power clean 50/30 3’REST amrap 3′ 12 cal row 12 hang power clean 60/35 3’REST amrap 3′ 9 cal row 9 hang power clean 70/40