WOD 5 RNDS 40″ ttb 20″ rest 40″ push jerk 75%1RM 20″rest 40″ hspu 20″ rest 40″ power clean 20″ rest

STRENGTH in 12′ find 1RM hang squat clean WOD amrap 10′ 10 deadlift 100/70kg 20 box jump over 40 double unders

STRENGTH back squat 2-2-2-2-2 (75-85%1RM) WOD amrap 6′ 24 cal row 18 wallball 12 pullup 3’rest amrap 6′ 18 cal row 12 wallball 6 c2b pullup

STRENGTH emom 12′ 1 cluster (increase every 3′) WOD amrap 10′ 1;2;3;4;5;6;7…hang squat clean 2;4;6;8;10;12;14… box jump

STRENGTH shoulder press 3-3-3-3-3-3 WOD for time: 21-15-9 overhead squat 45/30kg ring dip burpees

STRENGTH back squat 3-3-3-3-3 (70-75%1RM) WOD amrap 12′ 12 reverse lunges 50/35kg 12 ttb 12 wallball

WOD 3 rnds 1′ wallball 1′ sumo deadlift high pull 1′ box jump 1′ push press 1′ cal row 1′ rest

STRENGTH every 2′ for 10′ deadlift 5-5-5-5-5 (increase every sets) WOD 3 rnds 50 air squat 7 ring muscle up 10 hang power clean 60/45kg

WOD for time: 1000 mt row 75 a.swing 50 slamball 25 ttb

STRENGTH every 2′ for 10′ shoulder press 5-5-5-5-5 WOD amrap 15′ 15 pullup 12 db.snatch 9 hspu