WOD every 5′ for 30′ 20/18 cal row 15 thrusters 50/35kg 10 burpees box jump over

WOD amrap 10′ 20/15 cal row 20 wallball 3’REST amrap 10′ 20/15 cal row 15 box jump 3’REST amrap 10′ 10 hspu 10 power snatch 45/30kg

STRENGTH every 2′ shoulder press 5-55% 5-60% 5-60% 5-65% WOD amrap 15′ 30 double unders 15 ttb 30 double unders 15 shoulder to overhead 50/35kg

STRENGTH back squat 5-5-5-5 (55-65%) WOD 3rnds 400 mt run 21 a.swing 24/16kg 12 pullup

WOD every 10′ for 20′ (2 sets) 500 mt row 400 mt run 30 burpees

STRENGTH find 1RM power clean in 12′ WOD for time: 42 wallball 21 power clean 70/45kg 30 wallball 15 power clean 18 wallball 9 power clean

STRENGTH every 90″ for 15′ 4 back squat 60% + 4 tall box jump WOD ladder: 2;4;6;8;10… front rack lunges 60/40kg box jump over ttb

STRENGTH every 90″ for 15′ 4 shoulder press 60% + 4 strict chin up WOD amrap 10′ 10 hspu 20 a.swing 24/16kg 30 double unders

STRENGTH every 2′ for 12′ 4 deadlift + 3 hang power clean + 2 push jerk WOD for time: 50 cal row 40 deadlift 30 hang power clean 20 push jerk 100 double unders

STRENGTH emom 12′ 1° 1 pause front squat 33×1 2° 1 front squat WOD 3 rnds 400 mt run 15 back squat 15 burpees over the bar