WARM-UP 8 intervall (1’on – 15″rest) row shuttle run 200 mt jumping jack burpees WOD 30-20-10 c2b pullup hspu pistols

STRENGTH every 3′ for 12′ 5 shoulder press 80%1rm WOD cash in: 200 mt run then: 7 rnds 7 thrusters 43/30kg 7 burpees over the bar cash out: 400 mt run

STRENGTH every 3′ for 12′ 5 back squat 80% WOD amrap 10′ 20 a.swing 24/16kg 20 lunges with plate in overhead 20/15kg

STRENGTH every 90″ for 9′ 2 dip snatch WOD amrap 12′ 6 hang squat snatch 50/30kg 12 toes to bar 200 mt run

STRENGTH 12′ find 1RM thrusters (from floor) WOD amrap 10′ 20 box jump 15 dealift 70/45kg 10 hang power clean 70/45kg

WOD every 7′ for 35′ (5rnds) BUY IN: 24/18 cal row then: amrap 12 alt pistols 9 hspu 6 burpee box jump over 1 rope climb

STRENGTH every 3′ for 12′ 7 shoulder press 73%1RM WOD “helen” 3rnds 400 mt run 21 a.swing 24/16kg 12 pullup