STRENGTH back squat 3-3-3-3-3 (70-75%1RM) WOD amrap 12′ 12 reverse lunges 50/35kg 12 ttb 12 wallball

WOD 3 rnds 1′ wallball 1′ sumo deadlift high pull 1′ box jump 1′ push press 1′ cal row 1′ rest

STRENGTH every 2′ for 10′ deadlift 5-5-5-5-5 (increase every sets) WOD 3 rnds 50 air squat 7 ring muscle up 10 hang power clean 60/45kg

WOD for time: 1000 mt row 75 a.swing 50 slamball 25 ttb

STRENGTH every 2′ for 10′ shoulder press 5-5-5-5-5 WOD amrap 15′ 15 pullup 12 db.snatch 9 hspu

WOD every 5′ for 30′ 20/18 cal row 15 thrusters 50/35kg 10 burpees box jump over

WOD amrap 10′ 20/15 cal row 20 wallball 3’REST amrap 10′ 20/15 cal row 15 box jump 3’REST amrap 10′ 10 hspu 10 power snatch 45/30kg

STRENGTH every 2′ shoulder press 5-55% 5-60% 5-60% 5-65% WOD amrap 15′ 30 double unders 15 ttb 30 double unders 15 shoulder to overhead 50/35kg

STRENGTH back squat 5-5-5-5 (55-65%) WOD 3rnds 400 mt run 21 a.swing 24/16kg 12 pullup

WOD every 10′ for 20′ (2 sets) 500 mt row 400 mt run 30 burpees