STRENGTH every 3′ for 12′ 8 push press 65% WOD for time: 40 a.swing 24/16kg 20 push jerk 60/40kg 30 a.swing 15 push jerk 20 a.swing 10 push jerk 10 a.swing 5 push jerk

STRENGTH every 3′ for 12′ 8 front squat 65% WOD amrap 6′ 18 wallball 12 pullup 4′ rest amrap 6′ 12 wallball 6 c2b pullup

GYMNASTIC STRENGTH emom 10′ odd: 4 strict pullup even: 10″hollow hold + 7 v-up WOD amrap 16′ 16 c2b pullup 48 double unders 16 alt. pistols

STRENGTH emom 12′ 1 power clean + 1 hang power clean (increase every 3′) WOD 3 rnds 1′ max cal row 1′ max db hang squat clean 1′ 200 mt sprint 1′ rest

STRENGTH every 3′ for 12′ 10 front squat 60%1RM WOD for time: 600 mt run 30 wallball 30 overhead lunges with plate 400 mt run 20 wallball 20 overhead lunges with plate 200 mt run 10 wallball 10 overhead lunges…

STRENGTH in 12′ find 1RM power clean e push jerk WOD amrap 10′ 6 clean e jerk 50%1RM 12 ring dip 18 burpee over the bar

STRENGTH in 12′ find 1RM push press WOD 21-18-15-12-9 box jump 15-12-9-6-3 hang squat clean 60/45kg

STRENGTH in 12′ find 1RM front squat WOD amrap 14′ 20 alt. back rack lunges 50/35kg 40 double unders 20 ttb 40 double unders

WOD emom 30′ 0′-9′ 12/9 wallball 1’rest 10′-19′ 8/6 kb.snatch 24/16kg 1’rest 20′-29′ 12/9 cal row

GYMNASTIC STRENGTH emom 12′ 1. 6/10 strict pullup 2. 6/10 strict hspu 3. 15/20 v-up WOD amrap 20′ 5 pullup 10 pushup 15 squat