STRENGTH every 3′ for 12′ 6 push press 76% WOD 7 rnds 7 shoulder to overhead 7 pullup 7 burpees

STRENGTH every 90″ for 9′ hang power snatch + hang squat snatch WOD 42-30-18 wallball 21-15-9 hang power snatch 45/30kg

WOD every 5′ for 30′ 25 cal row 50 double unders 10 hang power clean 70/45kg

STRENGTH every 3′ for 12′ 7 push press 73%1rm WOD death by: thrusters 43/30kg pullup

STRENGTH every 90″ for 9′ 2 power clean (increase every 3′) start 60% WOD emom 16′ 1° 15/12 cal row 2° 12/10 burpees 3° 200 mt run 4° 50 double unders

STRENGTH every 3′ for 12′ 7 front squat 73%1rm WOD 7 rnds 7 front squat 50/30kg 7 box jump 7 ttb

STRENGTH in 12′ find 1RM snatch WOD in 12′: 800 mt run then: amrap 12 db.snatch 10/7 ring dip

WOD 6rnds 30″ max cal row 30″ rest 30″ max reps pullup 30″rest CORE emom 12′ 10 russian twist 10 sit up weighted 30″ hollow hold

STRENGTH every 2′ for 10′ 5 deadlift 70/75% WOD amrap 15′ 75 double unders 15 slamball 15 a.swing

STRENGTH every 3′ for 12′ 7 push press 70% WOD for time: 40 cal row 35 box jump over 75/60cm 30 thrusters 50/30kg