STRENGTH every 2′ for 10′ overhead squat 4-3-3-2-2 WOD 3-6-9-12 pullup burpees 2’REST 12-9-6-3 overhead squat ttb

STRENGTH every 2′ for 12′ split jerk WOD for time: 20 shoulder press 60/40kg 100 double unders 500 mt row 20 shoulder to overhead 100 double unders

STRENGTH every 2′ for 12′ 1 snatch WOD amrap 10′ buy in: 400 mt run then: 6 overhead squat 60/40kg 12 back rack lunges 6 a.swing 32/20kg 3/2 ring muscle up

STRENGTH emom 9′ 1° 50 double unders 2° 10 double kb snatch 3° 1/2 rope climb WOD 5-10-15-10-5 ttb wallball burpees (rest 1′ each sets)

STRENGTH every 2′ for 10′ 3 front squat WOD amrap 10′ 8 reverse lunges 6 burpees over the bar 4 medball v-up

WOD emom 28′ 1° 8/15 cal row 2° 10/15 wallball 3° 30/50 double unders 4° rest

STRENGTH every 2′ for 12′ 2 hang power snatch WOD every 5′ for 15′ 200 mt run then amrap: 10 hang power snatch 50/35kg 10 hspu 10 pullup

STRENGTH every 3′ for 15′ 6 deadlift 65/70%1RM 6 tall box jump WOD 2 x 4’on – 2’off 30 cal row / 24 cal bike 30 a.swing 24/16kg in the remaning time: AMRAP box jump over

STRENGTH emom 12′ 2 split jerk (increase every 3′) WOD amrap 10′ 10 shoulder press 40/30kg 30 double unders 10 sumo deadlift high pull

STRENGTH every 2′ for 10′ 3 back squat 70/75%1RM WOD amrap 10′ 6/4 strict pullup 10 alt. front rack lunges 50/35kg (every 2′ complete 3 burpees)