STRENGTH in 12′ find 1RM power clean e push jerk WOD amrap 10′ 6 clean e jerk 50%1RM 12 ring dip 18 burpee over the bar

STRENGTH in 12′ find 1RM push press WOD 21-18-15-12-9 box jump 15-12-9-6-3 hang squat clean 60/45kg

STRENGTH in 12′ find 1RM front squat WOD amrap 14′ 20 alt. back rack lunges 50/35kg 40 double unders 20 ttb 40 double unders

WOD emom 30′ 0′-9′ 12/9 wallball 1’rest 10′-19′ 8/6 kb.snatch 24/16kg 1’rest 20′-29′ 12/9 cal row

GYMNASTIC STRENGTH emom 12′ 1. 6/10 strict pullup 2. 6/10 strict hspu 3. 15/20 v-up WOD amrap 20′ 5 pullup 10 pushup 15 squat

STRENGTH emom 12′ 2 push press (increase every 3′) start 60% WOD amrap 10′ 10 burpees with db 25 double unders

STRENGTH every 90″ for 12′ 1RM overhead squat WOD amrap 9′ 3-6-9-12-15-18-21…. overhead squat 40/30kg ttb

STRENGTH every 90″ for 15′ 1RM deadlift WOD 15-12-9-9-12-15 a.swing 32/20kg box jump every set 200 mt run

STRENGTH 15′ find 1RM shoulder press WOD amrap 10′ 10 push press 45/30kg 5 bar muscle up 30 double unders

GYMNASTIC STRENGTH emom 12′ 1. 1/2 rope climb 2. 6/10 strict hspu 3. 8/12 pistol squat WOD 800 mt run then: 3 rnds 15 c2b pullup 15 burpees