STRENGTH every 2′ for 10′ 5 back squat 70/75%1RM WOD 5 rnds 15 wallball 15 box jump over then: 400 mt run

WOD every 5′ for 30′ 21/18 cal row 14 ttb 7 squat snatch 60/40kg

STRENGTH emom 12′ 3 power clean (da 60% a 80% 1RM) WOD 30-20-10 a.swing 24/16kg box jump alt. front rack reverse lunges 50/35kg

STRENGTH every 2′ for 10′ 4 push jerk (increase every sets) WOD 3 rnds 400 mt run/500 mt row 20 chest to bar pullup 10 strict hspu

STRENGTH every 2′ for 10′ 2 front squat 80/85%1RM WOD for time: 20/18/16 ring dip 14/12/10 hang power clean e jerk 65/45kg