STRENGTH every 2’30” for 10′ 1 shoulder press 91% WOD amrap 12′ 21 a.swing 14 ttb 7 push press

STRENGTH every 2’30” for 10′ 1 back squat 91% WOD amrap 12′ 9 box jump 12 goblet squat 24/16kg 9 box jump 12 alt lunges (kb. hold)

STRENGTH every 2′ for 10′ 5 floor press WOD 3 rnds 20 front rack reverse lunges 50/35kg 10 burpees box jump over 1 rope climb  

STRENGTH every 90″ for 12′ power clean e push jerk 3@60% 3@65% 2@70% 4×2@75% WOD 4 rnds 12 deadlift 9 hang power clean 6 shoulder to overhead 200 mt run 70/45kg

STRENGTH every 3′ for 12′ 2 back squat 88%1rm WOD 5rnds 1′ db.snatch 1′ wallball 1′ rest

STRENGTH every 2′ for 12′ 3 position clean e jerk (floor;below knee;above knee) WOD 20-15-10-5 slamball ring dip (each set 200 mt run)

WOD every 6′ for 30′ 27/21 cal row 21 box jump 15 power clean 60/40kg  

STRENGTH EVERY 3′ FOR 12′ 3 back squat 85%1RM WOD 4 rnds 35 double unders 25 wallball 15 burpees 1’REST

STRENGTH every 3′ for 12′ 3 shoulder press 85% WOD amrap 10′ 3 hspu 3 pullup 6 hspu 6 pullup 9,9;12,12;15,15…. (each set 200 mt run)

STRENGTH every 90″ for 12′ 2 split jerk WOD amrap 10′ 16 kb.snatch 24/16kg 32 double unders