STRENGTH every 2′ for 10′ 3 front squat (70/75%) 33X1 WOD amrap 10′ 10 slamball 10 wallball sit up 10 db snatch 25/15kg

STRENGTH every 90″ for 7’30” 1 push jerk WOD every 4′ for 16′ 20/16 cla row 15 thrusters (unbroken) 10 strict hspu

STRENGTH emom 12′ 2 hang squat clean (increase every 3′) WOD amrap 12′ 7 hang power clean 80/50kg 14 box jump 200 mt run

WOD emom 28′ 1° 7/15 slamball 2° 7/15 cal row 3° 7/15 ttb 4° 200 mt run

STRENGTH every 2′ for 10′ 1 push jerk WOD 4 rnds 40 double unders 20 kb.snatch 24/16kg 10 shoulder to overhead 70/45kg

STRENGTH every 2′ for 10′ 3 back squat (70/75%) (33X1) WOD 40-30-20-10 wallball front rack lunges 43/30kg

STRENGTH every 2′ for 10′ 2 push jerk WOD amrap 10′ 10 c2b pullup / pullup 6 hspu (every minutes 8 russian swing 24/16kg)