STRENGTH emom 10′ 1 power clean + hang squat clean (start 60% increase every 2′) WOD amrap 12′ 12 box jump over 10 power clean 8/6 strict hspu

STRENGTH every 3′ for 12′ 5 push press 80%1RM WOD 50-40-30-20-10 double unders sit up (every 2′ 5 burpees)

STRENGTH every 90″ for 9′ 1 hang power snatch + 1 overhead squat WOD for time: 15 hang power snatch 43/30kg 15 ring dip 400 mt run 12 hang power snatch 12 ring dip 300 mt run 9 hang power…

STRENGTH emom 10′ 1 power clean + 1 hang power clean WOD 4 rnds (2’30″on – 1’30” off) 400 mt run then: max reps hspu max reps double unders

STRENGTH every 3′ for 12′ 6 front squat 76% WOD amrap 12′ 12 front rack lunges 50/35kg 15 wallball 18 a.swing 32/20kg

STRENGTH every 3′ for 12′ 6 push press 76% WOD 7 rnds 7 shoulder to overhead 7 pullup 7 burpees

STRENGTH every 90″ for 9′ hang power snatch + hang squat snatch WOD 42-30-18 wallball 21-15-9 hang power snatch 45/30kg

WOD every 5′ for 30′ 25 cal row 50 double unders 10 hang power clean 70/45kg

STRENGTH every 3′ for 12′ 7 push press 73%1rm WOD death by: thrusters 43/30kg pullup

STRENGTH every 90″ for 9′ 2 power clean (increase every 3′) start 60% WOD emom 16′ 1° 15/12 cal row 2° 12/10 burpees 3° 200 mt run 4° 50 double unders