GYMNASTIC CONDITIONING EMOM 12′ 1° 6/10 hspu 2° 6/10 pullup WOD 2rft 3 rope climb 6 push jerk 70/45kg 12 box jump 75/60 cm 24 sit up 48 wallball

GYMNASTIC CONDITIONING EMOM 10′ odd: 30″ handstand hold even: 30″ weighted plank WOD for time: 400 mt run 50 deadlift 400 mt run 50 kb.snatch 400 mt run 50 toes to bar

STRENGTH every 90″ for 5 sets power clean 2@55% 2@60% 3×3@65% WOD emom 16′ 1° 6 deadlift + 6 box jump 2° 12/10 cal row 3° 6 hang power clean + 6 push up 4° 12/10 cal row

STRENGTH every 2’30” for 3 sets 8 push press (increase every rnds) WOD 7 rnds 7 shoulder to overhead 50/35kg 7 pullup 7 burpees over the bar

STRENGTH & GYMNASTIC emom 12′ 1° 6/8 db strict press 2° 30″ superman hold 3° 6 each leg kb. deadlift 24/16kg WOD 21-15-9 deadlift 100/70kg hspu CASH OUT 1000 mt row

STRENGTH emom 12′ 2 snatch (increase weight every 3′) WOD 3rnds 1′ hang power snatch 1′ ring dip 1′ box jump 1′ rest

STRENGTH every 2’30” for 3 sets 10 push press (increase every sets) WOD amrap 12′ 40 double unders 12 kb.snatch 32/20kg 10 ring dip