WOD emom 25′ 1° 30/50 double unders 2° 10 burpees 3° 3/5 bar muscle up 4° 12/10 cal row 5° 10 wall facing hspu

WOD 0′-5′ 3-6-9-12 double db o kb thrusters pullup 5′-10′ 2-4-6-8 single arm db o kb snatch burpee box jump over 10′-15′ 2-4-6-8 double db o kb front rack lunges strict ring dip 15′-20′ 3-6-9-12 double db o kb power…

strength every 90″ for 12′ 1 snatch + hang snatch WOD amrap 12′ 6 power snatch 60/45kg 9 hspu 12 ttb

STRENGTH every 90″ for 12′ 2 front squat (start 60%) WOD 4 rnds: 3’on – 1’off 20/15 cal row 12 burpees over the bar in the remaining time: max reps power clean 60/40kg

STRENGTH every 90″ for 12′ 2 push press (33×1) (start 60%) WOD 4rnds 30″ db thrusters dx 30″ rest 30″ db thrusters sx 30″ rest 30″ burpees touch 30″ rest

WOD 4 rnds 8 kb.snatch dx 24/16kg 10 goblet squat 8 kb.snatch sx 20 russian swing 12 kb.lateral burpees 35 double unders

STRENGTH emom 12′ 1° 3 squat snatch 72% 2° 2 squat snatch 77% 3° 1 squat snatch 82% 4° rest WOD 3 rnds 200 mt run 30 double unders 9 hang squat snatch 50/35kg

STRENGTH emom 10′ 1 power clean e push jerk WOD amrap 15′ 15 ttb 12 db reverse lunges 9 db clean e jerk

STRENGTH emom 12′ 1 tempo front squat (3301) WOD 24-21-18-15-12 wallball 10-8-6-4-2 burpee box jump over

MIDLINE STRENGTH emom 12′ 1° 30″ superman hold with pvc 2° 30″ plank hold 3° 30″ sit up 4° rest WOD every 5’for 15′ 25 cal row 50 double unders 25 a.swing 24/16kg