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

STRENGTH every 3′ for 12′ 10 back squat 60% (each set: 10/15 pushup) WOD amrap 10′ 8 reverse front rack lunges 50/35kg 6 burpees over the bar 1 rope climb

GYMNASTIC STRENGTH emom 8′ 1° 40 double unders 2° 5/8 strict pullup WOD amrap 4′ 400 mt run max reps power clean 60/40kg 2′ rest amrap 4′ 400 mt run max reps wallball 2’rest amrap 4′ 400 mt run max…