WOD 4 rnds 8 kb.snatch dx 24/16kg 10 goblet squat 8 kb.snatch sx 20 russian swing 12 kb.lateral burpees 35 double unders

STRENGTH emom 12′ 1° 3 squat snatch 72% 2° 2 squat snatch 77% 3° 1 squat snatch 82% 4° rest WOD 3 rnds 200 mt run 30 double unders 9 hang squat snatch 50/35kg

STRENGTH emom 10′ 1 power clean e push jerk WOD amrap 15′ 15 ttb 12 db reverse lunges 9 db clean e jerk

STRENGTH emom 12′ 1 tempo front squat (3301) WOD 24-21-18-15-12 wallball 10-8-6-4-2 burpee box jump over

MIDLINE STRENGTH emom 12′ 1° 30″ superman hold with pvc 2° 30″ plank hold 3° 30″ sit up 4° rest WOD every 5’for 15′ 25 cal row 50 double unders 25 a.swing 24/16kg

STRENGTH emom 12′ 2 push press WOD for time: 45 thrusters 45/30kg 45 ttb (every minutes: 3 burpees)

STRENGTH emom 12′ 2 front squat WOD 4 x 2’on/2’off 10 a.swing 10 front rack lunges 10 burpees

STRENGTH find 1RM overhead squat WOD amrap 12′ 1 rope climb 2 wall walk 3 devil press

STRENGTH in 12′ find 1RM push press WOD amrap 10′ 8 1 arm db thrusters 25/15kg 12 toes to bar 16 sit up

STRENGTH find 1RM split jerk WOD for time: 10-9-8-7-6-5-4-3-2-1 thrusters 43/30kg (every rnds 30 double unders)