STRENGTH emom 10′ 2 hang squat snatch WOD amrap 12′ 10 alt db snatch 30 double unders

WOD emom 18′ 1° 10/15 cal row 2° 12/15 box jump 3° 15/18 a.swing 24/16kg MIDLINE 30-20-10 medball v-up deadlift 100/70kg

STRENGTH every 3′ for 12′ 10 shoulder press 60% WOD 3 rnds 400 mt run 21 thrusters 12 c2b pullup

STRENGTH every 3′ for 12′ 10 back squat 60% (each set: 10/15 pushup) WOD amrap 10′ 8 reverse front rack lunges 50/35kg 6 burpees over the bar 1 rope climb

GYMNASTIC STRENGTH emom 8′ 1° 40 double unders 2° 5/8 strict pullup WOD amrap 4′ 400 mt run max reps power clean 60/40kg 2′ rest amrap 4′ 400 mt run max reps wallball 2’rest amrap 4′ 400 mt run max…

STRENGTH every 90″ for 15′ 3 deadlift 60/65% 3 tall box jump WOD amrap 12′ 21 box jump over 14 pullup 7 hang power clean

STRENGTH every 90″ for 9′ 3 hang power clean WOD 12-9-6-3 hang squat clean shoulder to overhead bar muscle up

STRENGTH every 90″ for 9′ 3 hang power clean WOD 12-9-6-3 hang squat clean shoulder to overhead bar muscle up

GYMNASTIC STRENGTH emom 12′ 1° 1/2 rope climb 2° 30″ hs hold 3° 20 situps WOD 3 rnds 20 lunges with kb/db 15 ring dip 400 mt run

STRENGTH every 2′ for 10′ 2 front squat WOD for time: 100 a.swing 24/16kg 75 burpees 50 cal row 25 hspu