STRENGTH every 2′ for 10′ 2 push press WOD 4 rnds 1′ push jerk 50/35kg 1′ pullup 1′ double unders 1′ rest

WOD amrap 5′ 2 rnds 5 strict pullup 10 hspu 15 sit up 20 cal row IN THE REMAINING TIME: max reps double unders (rest 2′ and repeat)

STRENGTH emom 12′ odd: 2 power clean even: 6/8 strict ring dip WOD 6 rnds 30″ max reps thrusters 43/30kg 30″ rest 30″ max reps box jump over 30″ rest

GYMNASTIC CONDITIONING emom 12′ 1° 30/60 double unders 2° 1/3 wall walk 3° 7/14 ttb WOD amrap 15′ 10 pullup 15 h.r push up 20 sit up

STRENGTH every 2′ for 10′ 4 front squat WOD emom 15′ 1° 15 sumo deadlift high pull 2° 30″ wallball 3° 15/12 cal row 4° 30″ hspu 5° rest

STRENGTH every 2′ for 10′ 4 push press WOD amrap 13′ 1 rope climb 21 air squat 9 push jerk 60/40kg 200 mt run

GYMNASTIC CONDITIONING EMOM 12′ 1° 6/10 hspu 2° 6/10 pullup WOD 2rft 3 rope climb 6 push jerk 70/45kg 12 box jump 75/60 cm 24 sit up 48 wallball

GYMNASTIC CONDITIONING EMOM 10′ odd: 30″ handstand hold even: 30″ weighted plank WOD for time: 400 mt run 50 deadlift 400 mt run 50 kb.snatch 400 mt run 50 toes to bar

STRENGTH every 90″ for 5 sets power clean 2@55% 2@60% 3×3@65% WOD emom 16′ 1° 6 deadlift + 6 box jump 2° 12/10 cal row 3° 6 hang power clean + 6 push up 4° 12/10 cal row

STRENGTH every 2’30” for 3 sets 8 push press (increase every rnds) WOD 7 rnds 7 shoulder to overhead 50/35kg 7 pullup 7 burpees over the bar