STRENGTH every 3′ for 12′ 7 front squat 73%1rm WOD 7 rnds 7 front squat 50/30kg 7 box jump 7 ttb

STRENGTH in 12′ find 1RM snatch WOD in 12′: 800 mt run then: amrap 12 db.snatch 10/7 ring dip

WOD 6rnds 30″ max cal row 30″ rest 30″ max reps pullup 30″rest CORE emom 12′ 10 russian twist 10 sit up weighted 30″ hollow hold

STRENGTH every 2′ for 10′ 5 deadlift 70/75% WOD amrap 15′ 75 double unders 15 slamball 15 a.swing

STRENGTH every 3′ for 12′ 7 push press 70% WOD for time: 40 cal row 35 box jump over 75/60cm 30 thrusters 50/30kg

STRENGTH every 3′ for 12′ 8 push press 65% WOD for time: 40 a.swing 24/16kg 20 push jerk 60/40kg 30 a.swing 15 push jerk 20 a.swing 10 push jerk 10 a.swing 5 push jerk

STRENGTH every 3′ for 12′ 8 front squat 65% WOD amrap 6′ 18 wallball 12 pullup 4′ rest amrap 6′ 12 wallball 6 c2b pullup

GYMNASTIC STRENGTH emom 10′ odd: 4 strict pullup even: 10″hollow hold + 7 v-up WOD amrap 16′ 16 c2b pullup 48 double unders 16 alt. pistols

STRENGTH emom 12′ 1 power clean + 1 hang power clean (increase every 3′) WOD 3 rnds 1′ max cal row 1′ max db hang squat clean 1′ 200 mt sprint 1′ rest

STRENGTH every 3′ for 12′ 10 front squat 60%1RM WOD for time: 600 mt run 30 wallball 30 overhead lunges with plate 400 mt run 20 wallball 20 overhead lunges with plate 200 mt run 10 wallball 10 overhead lunges…