STRENGTH every 2′ for 5 sets 5 deadlift 75%1RM WOD 400 mt run then: 3 rnds 15 hang power clean 50/35kg 20 front rack lunges 50/35kg then: 400 mt run

WOD for time: buy in:50/40 cal row 40 box jump 30 ttb 20 hspu 10 strict chin up 20 hspu 30 ttb 40 box jump buy out:50/40 du

STRENGTH every 3′ for 12′ 4 shoulder press WOD emom 15′ 1: 14 db push press 2: 12 pullup 3: 10 burpees

STRENGTH every 3′ for 12′ 4 back squat 82%1rm WOD amrap 12′ 3;6;9;12;15;18;21…. wallball a.swing (at minute: 3,6,9…200 mt run)

STRENGTH build 1RM split jerk in 12′ WOD 2 rnds 20 slamball 20 box jump 400 mt run

STRENGTH emom 12′ 2 squat clean (increase every 3′) WOD for time: 25 power clean 80/50kg 50 wallball 100 double unders

WARM-UP 8 intervall (1’on – 15″rest) row shuttle run 200 mt jumping jack burpees WOD 30-20-10 c2b pullup hspu pistols

STRENGTH every 3′ for 12′ 5 shoulder press 80%1rm WOD cash in: 200 mt run then: 7 rnds 7 thrusters 43/30kg 7 burpees over the bar cash out: 400 mt run

STRENGTH every 3′ for 12′ 5 back squat 80% WOD amrap 10′ 20 a.swing 24/16kg 20 lunges with plate in overhead 20/15kg

STRENGTH every 90″ for 9′ 2 dip snatch WOD amrap 12′ 6 hang squat snatch 50/30kg 12 toes to bar 200 mt run