WOD every 5′ for 20′ 25/20 cal row 20 sit up 15 a.swing 32/20kg – 24/16kg 10 burpee muscle up/c2b pullup

STRENGTH every 2′ for 10′ 4 back squat 70/75%1RM WOD for time: 50 cal row / 40 cal bike 35 box jump over 30 thrusters 45/30kg

STRENGTH every 2′ for 10′ 5 shoulder press (increase every sets) WOD 3rnds 40 double unders 20 pullup 40 double unders 20 push jerk 65/45kg

WOD AMRAP 3′ 21/15 cal row 21 lateral burpees max rep overhead squat 35/25kg 3’REST AMRAP 3′ 18/13 cal row 18 lateral burpees max rep overhead squat 40/30kg 3’REST AMRAP 3′ 15/11 cal row 15 lateral burpees max rep overhead…

STRENGTH every 2′ for 10′ 5 front squat 65/70% WOD 21-15-9-9-15-21 a.swing 24/16kg box jump

WOD emom 24′ 1° 15/10 cal row/bike 2° 18/12 wallball 3° 12/8 hspu

WOD emom 30′ 0′-10′ 5 power snatch 70% 12 sit up 10′-20′ 4 power snatch 75% 10 c2b pullup 20′-30′ 3 power snatch 80% 30 double unders

WOD every 5′ for 25′ 20/16 cal row/bike 10 burpees over the bar hang squat clean 1° rnds 15 reps 50/30kg 2° rnds 12 reps 70/40kg 3° rnds 9 reps 80/45kg 4° rnds 6 reps 90/50kg 5° rnds 3 reps…

STRENGTH every 2′ for 10′ 5 back squat 65/70%1RM TEAM WOD X2 6 rnds 16 thrusters 43/30kg 24 a.swing 24/16kg rest 1′ each rnds

EMOM 24′ 1° 7/15 toes to bar 2° 30/50 double unders 3° 10 shoulder to overhead with dumbell 4° 8/12 lunges with dumbell (front rack)