STRENGTH 12′ find 1RM thrusters (from floor) WOD amrap 10′ 20 box jump 15 dealift 70/45kg 10 hang power clean 70/45kg

WOD every 7′ for 35′ (5rnds) BUY IN: 24/18 cal row then: amrap 12 alt pistols 9 hspu 6 burpee box jump over 1 rope climb

STRENGTH every 3′ for 12′ 7 shoulder press 73%1RM WOD “helen” 3rnds 400 mt run 21 a.swing 24/16kg 12 pullup

STRENGTH emom 12′ 1 clean e jerk WOD 5rnds 15 wallball 15 box jump over cash out: 400 mt run

STRENGTH every 3′ for 12′ 7 back squat 70% WOD 10-9-8-7-6-5-4-3-2-1 hang squat clean pullup

STRENGTH every 3′ for 12′ 7 shoulder press 70% WOD for time: 200 mt run 30 shoulder to overhead 200 mt run 30 ring dip 200 mt run 30 hspu 200 mt run

STRENGTH emom 8′ 3 squat snatch 65%1rm WOD 7 rnds 7 overhead squat 60/40kg 27 double unders

STRENGTH every 90″ for 12′ 1 high hang power clean + hang power clean + split jerk (start 50%) WOD 3rnds 50 air squat 7 ring muscle up 10 hang power clean 60/35kg

STRENGTH every 3′ for 12′ 8 shoulder press 65%1rm WOD 3 rnds 21 wallball 12 burpee pullup

STRENGTH every 3′ for 12′ 8 back squat 65%1rm WOD 7 rnds 7 front squat 50/35kg 7 box jump 7 ttb