WOD amrap 5′ burpee box jump 2’REST amrap 4′ power clean 70/45kg 2’REST amrap 3′ 400 mt run 2’REST amrap 2′ wallball 2’REST amrap 1′ pullup

GYMNASTIC STRENGTH emom 12′ 1° 30/50 double unders 2° 10/15 ttb WOD 5 rnds 10 sumo deadlift high pull 10 lunges 10 goblet squat 10 a.swing 32/24kg

STRENGTH every 2′ push press 5@60% 3@70% 2@80% 1@85% 1@90% 1@95% 1@100% WOD amrap 12′ 12 push press 55%1RM 12 c2b pullup 200 mt row

STRENGTH every 2′ front squat 5-60% 3-70% 2-80% 1-85% 1-90% 1-95% 1-101% WOD amrap 10′ 12-10-8-6-4-2-4-6-8-10-12 front squat 50%1rm burpees over the bar

GYMNASTIC STRENGTH emom 12′ 1° 30″ hollow hold 2° 30/50 double unders 3° 4/8 strict pullup WOD 5 rnds (90″ on / 90″ off) 12 db snatch 12 box jump max reps burpees

STRENGTH every 90″ for 12′ 2 push press 80% WOD 5 rnds 10 a.swing 32/20kg 10 cal row 10 ring dip

STRENGTH every 90″ for 12′ 2 front squat 80% WOD amrap 14′ 7 bar muscle up 50 wallball 100 double unders

STRENGTH every 2′ for 12′ 3 front squat 75% WOD amrap 12′ 100 wallball 90 double unders 30 muscle up

STRENGTH every 2′ for 12′ 3 push press 75% WOD 40-30-20-10-5 a.swing 15-12-9-6-3 push jerk

STRENGTH every 2’30” for 5 rnds 4 push press 70% (every rnds 30/40″ plank) WOD for time: 5-7-9 bar muscle up 10-20-30 goblet squat 32/20kg 20-40-60 double unders