STRENGTH emom 12′ 1 clean e jerk WOD 5rnds 15 wallball 15 box jump over cash out: 400 mt run
STRENGTH emom 12′ 1 clean e jerk WOD 5rnds 15 wallball 15 box jump over cash out: 400 mt run
STRENGTH every 3′ for 12′ 7 back squat 70% WOD 10-9-8-7-6-5-4-3-2-1 hang squat clean pullup
STRENGTH every 3′ for 12′ 7 shoulder press 70% WOD for time: 200 mt run 30 shoulder to overhead 200 mt run 30 ring dip 200 mt run 30 hspu 200 mt run
STRENGTH emom 8′ 3 squat snatch 65%1rm WOD 7 rnds 7 overhead squat 60/40kg 27 double unders
STRENGTH every 90″ for 12′ 1 high hang power clean + hang power clean + split jerk (start 50%) WOD 3rnds 50 air squat 7 ring muscle up 10 hang power clean 60/35kg
STRENGTH every 3′ for 12′ 8 shoulder press 65%1rm WOD 3 rnds 21 wallball 12 burpee pullup
STRENGTH every 3′ for 12′ 8 back squat 65%1rm WOD 7 rnds 7 front squat 50/35kg 7 box jump 7 ttb
STRENGTH emom 10′ 2 hang squat snatch WOD amrap 12′ 10 alt db snatch 30 double unders
WOD emom 18′ 1° 10/15 cal row 2° 12/15 box jump 3° 15/18 a.swing 24/16kg MIDLINE 30-20-10 medball v-up deadlift 100/70kg
STRENGTH every 3′ for 12′ 10 shoulder press 60% WOD 3 rnds 400 mt run 21 thrusters 12 c2b pullup