STRENGTH every 2’30” for 10′ 3 deadlift 80/85%1RM WOD 3rnds 400 mt run 20 slamball 10 hang power clean 60/45kg

STRENGTH every 2’30” for 10′ 2 push press 90%1RM WOD 3 x 3’30” on 1’30” off 15 a.swing 15 box jump 15 stoh

STRENGTH every 3′ for 12′ 3 front squat 85%1RM WOD for time: 600 mt run 30 back rack reverse lunges 50/35kg 400 mt run 30 box jump 200 mt run 30 slamball

STRENGTH every 3′ for 12′ 3 push press 85%1RM WOD amrap 12′ 10 ring dip 12 alt. db snatch 14 wallball sit up

STRENGTH every 2′ for 10′ 3 overhead squat WOD 21-15-9 cal row a.swing 32/20kg overhead squat 43/30kg

WOD amrap 20′ 30 situp 25 a.swing 24/16kg 20 goblet squat 15 pullup

STRENGTH deadlift 4-4-4-4 (75/80%1RM) (each set: 30 double unders) WOD 6 rnds 30″ power clean 70/50kg 30″ rest 30″ box jump over 30″ rest

STRENGTH every 3′ for 12′ 4 front squat 83%1RM WOD amrap 10′ 2-4-6-8-10-12….wallball 1-2-3-4-5-6….burpee box jump over

STRENGTH emom 10′ hang power snatch WOD 3 rnds 50 double unders 15 power snatch 43/30kg 5 bar muscle up

WOD team x2 14 rnds 3 ground to overhead 70/50kg 6 burpees over the bar 12 kb. goblet lunges 32/24kg