GYMNASTIC STRENGTH emom 10′ 15″ pullup WOD 5 rnds 2’on/1’off 3/2 bar muscle up 6 deadlift 100/70kg 24 double unders

WOD 20 rnds 5 wallball 3 hspu 1 power clean 100/70kg

STRENGTH every 2′ for 12′ 3 push press WOD amrap 11′ 3,6,9,12,15,18,21…. alt. lunges with db overhead 22,5/15kg ttb

WOD every 10′ for 30′ 30 cal row 30 db thrusters 22,5/15kg 30 burpess touch

STRENGTH emom 8′ 1 snatch WOD amrap 9′ 12 a.swing 9 ttb 6 power snatch

STRENGTH every 2′ for 10′ 3 shoulder press WOD 5 rnds 30″on – 30″off cal row chest to bar pullup hspu

STRENGTH every 2′ for 10′ 3 back squat 75/80% WOD amrap 12′ 15 wallball 30 double unders 200 mt run

STRENGTH in 12′ find 1RM squat clean WOD for time: 25 power clean 80/55kg 50 wallball 100 double unders

WOD team x2 AMRAP 10′ 10 overhead squat 5/3 bar muscle up 2’REST AMRAP 10′ 10 thrusters 30 double unders 1’REST AMRAP 5′ max reps burpess synchro

GYMNASTIC STRENGTH every 2′ for 10′ 5 weighted pullup WOD for time: 30/20/10 chest to bar pullup box jump over 200/300/400 MT RUN AFTER EACH RNDS