STRENGTH emom 12′ 2 push press (increase every 3′) start 60% WOD amrap 10′ 10 burpees with db 25 double unders

STRENGTH every 90″ for 12′ 1RM overhead squat WOD amrap 9′ 3-6-9-12-15-18-21…. overhead squat 40/30kg ttb

STRENGTH every 90″ for 15′ 1RM deadlift WOD 15-12-9-9-12-15 a.swing 32/20kg box jump every set 200 mt run

STRENGTH 15′ find 1RM shoulder press WOD amrap 10′ 10 push press 45/30kg 5 bar muscle up 30 double unders

GYMNASTIC STRENGTH emom 12′ 1. 1/2 rope climb 2. 6/10 strict hspu 3. 8/12 pistol squat WOD 800 mt run then: 3 rnds 15 c2b pullup 15 burpees

STRENGTH every 2’30” for 10′ 1 shoulder press 91% WOD amrap 12′ 21 a.swing 14 ttb 7 push press

STRENGTH every 2’30” for 10′ 1 back squat 91% WOD amrap 12′ 9 box jump 12 goblet squat 24/16kg 9 box jump 12 alt lunges (kb. hold)

STRENGTH every 2′ for 10′ 5 floor press WOD 3 rnds 20 front rack reverse lunges 50/35kg 10 burpees box jump over 1 rope climb  

STRENGTH every 90″ for 12′ power clean e push jerk 3@60% 3@65% 2@70% 4×2@75% WOD 4 rnds 12 deadlift 9 hang power clean 6 shoulder to overhead 200 mt run 70/45kg

STRENGTH every 3′ for 12′ 2 back squat 88%1rm WOD 5rnds 1′ db.snatch 1′ wallball 1′ rest