WOD emom 24′ 1° 15/10 cal row/bike 2° 18/12 wallball 3° 12/8 hspu

WOD emom 30′ 0′-10′ 5 power snatch 70% 12 sit up 10′-20′ 4 power snatch 75% 10 c2b pullup 20′-30′ 3 power snatch 80% 30 double unders

WOD every 5′ for 25′ 20/16 cal row/bike 10 burpees over the bar hang squat clean 1° rnds 15 reps 50/30kg 2° rnds 12 reps 70/40kg 3° rnds 9 reps 80/45kg 4° rnds 6 reps 90/50kg 5° rnds 3 reps…

STRENGTH every 2′ for 10′ 5 back squat 65/70%1RM TEAM WOD X2 6 rnds 16 thrusters 43/30kg 24 a.swing 24/16kg rest 1′ each rnds

EMOM 24′ 1° 7/15 toes to bar 2° 30/50 double unders 3° 10 shoulder to overhead with dumbell 4° 8/12 lunges with dumbell (front rack)

STRENGTH hang squat clean 3-3-3-3-3-3 WOD amrap 8′ 3 hspu 3 power clean 80/55kg 6 hspu 3 power clean 9 hspu 3 power clean 12 hspu 6 power clean…. 15/6 – 18/6 – 21/9..

EMOM 30′ 1° 15/12 wallball 2° 15/12 box jump 3° 15/12 a.swing 24/16kg

STRENGTH cluster + front squat 2-2-2-2-2 80%1RM WOD amrap 12′ buy in:1000 mt run then: 10 front squat 60/40kg 15 a.swing 20 sit up

STRENGTH deadlift 3-3-3-3-3RM WOD amrap 15′ 9 deadlift 70/45kg 12 h.r pushup 15 box jump

WOD emom 21′ 1° 15/12 overhead lunges with dumbell 2×20/15kg 2° 12/10 burpees 3° 12/10 c2b pullup