WOD every 5′ for 30′ 250/200 mt row 12 burpees 9 ttb 6 power clean 70/45kg

STRENGTH every 2′ for 10′ 5 deadlift 70/75% 1RM WOD 4 rnds 1′ max reps db snatch 1′ max reps wallball 1′ rest

STRENGTH every 90″ for 7 sets weighted strict chin up 5-4-3-2-1-1-1RM WOD 3 rnds 200 mt run 9 hspu 18 box jump over 27 double unders

STRENGTH every 2′ for 10′ 4 push jerk WOD amrap 12′ 3;6;9;12;15;18…. a.swing h.r push up pullup

STRENGTH every 2′ for 10′ 2 back squat 80/85%1RM WOD amrap 12′ 12 jumping back squat 25/20kg 24 double unders 12 jumping lunges 25/20kg 24 double unders

STRENGTH emom 12′ 1 power snatch + 1 overhead squat WOD emom 12′ 1° 6/10 slamball 2° 1/2 rope climb 3° 45″ row for cal 4° rest

WOD for time: 70 burpees touch 60 sit up 50 a.swing 24/16kg 40 pullup 30 hspu

STRENGTH emom 12′ 1 power clean + 1 hang squat clean (increase every 3′) WOD 100-80-60-40-20 double unders 50-40-30-20-10 situp 10-8-6-4-2 deadlift

STRENGTH every 2′ for 10′ 2 shoulder press WOD amrap 12′ 15/12 cal row 30 air squat 15/12 cal row 15 db push press

STRENGTH every 2′ for 10′ 3 back squat 75/80% WOD team x2 2 rnds 30 hspu 40 a.swing 50 burpees jump to plate