strength EMOM 12′ 2 power clean WOD amrap 10′ 10 power clean 60/43kg 15 ttb 20 wallball

STRENGTH every 2′ for 10′ tempo back squat (33×1) 3 reps (65/70%) WOD amrap 12′ 16 goblet squat 24/16kg 8 pullup 16 alt.lunges 8 pullup

STRENGTH emom 12′ 1 squat clean thrusters WOD “fran” 21-15-9 thrusters pullup

STRENGTH every 2′ for 8′ 4 deadlift 75/80% 1RM WOD amrap 6′ buy in: 500/400 mt row/run then: 16 box jump over 16 db snatch 2’REST amrap 4′ buy in: 250/200 mt row/run then: 10 box jump over 10 db…

WOD every 5′ for 30′ 25 cal row/bike 25 wallball 10/8 ring dip strict

STRENGTH every 2′ for 10′ 5 front squat 70/75% WOD amrap 5′ 40 double unders 10 overhead squat 43/30kg 3’REST amrap 5′ 40 double unders 10 lunges with bar overhead 43/30kg

STRENGTH every 2′ for 10′ 3 push jerk WOD 2 rnds 600 mt run 30 burpess touch 15 shoulder press 45/30kg

WOD 4 rnds 30 a.swing 24/16KG 16 thrusters 45/30KG 24 oh. lunges with plate 20/10KG REST 2′

STRENGTH emom 12′ 2 hang squat clean (increase every 3′) WOD for time: 800 mt run / 1000 mt row 30 deadlift 100/70kg 30 ttb 400 mt run / 500 mt row 15 deadlift 100/70kg 15 ttb

WOD emom 24′ 1° 8 a.swing + 8 hspu 2° 10 burpees 3° 4 ring muscle up / 4 strict pullup 4° 18/15 cal row