STRENGTH & GYMNASTIC emom 12′ 1° 6/8 db strict press 2° 30″ superman hold 3° 6 each leg kb. deadlift 24/16kg WOD 21-15-9 deadlift 100/70kg hspu CASH OUT 1000 mt row

STRENGTH emom 12′ 2 snatch (increase weight every 3′) WOD 3rnds 1′ hang power snatch 1′ ring dip 1′ box jump 1′ rest

STRENGTH every 2’30” for 3 sets 10 push press (increase every sets) WOD amrap 12′ 40 double unders 12 kb.snatch 32/20kg 10 ring dip

STRENGTH every 2’30” for 3 sets 10 front squat WOD 3rnds 350 mt row 30 jumping squat 20 a.swing 10 burpees (1′ rest each rnds)

WOD amrap 3′ buy in: 75 double unders 15 deadlift 80/55 15 burpees over the bar 3’REST amrap 3′ buy in: 75 double unders 10 deadlift 100/70 10 burpees over the bar 3’REST amrap 3′ buy in: 75 double unders…

WOD amrap 5′ burpee box jump 2’REST amrap 4′ power clean 70/45kg 2’REST amrap 3′ 400 mt run 2’REST amrap 2′ wallball 2’REST amrap 1′ pullup

GYMNASTIC STRENGTH emom 12′ 1° 30/50 double unders 2° 10/15 ttb WOD 5 rnds 10 sumo deadlift high pull 10 lunges 10 goblet squat 10 a.swing 32/24kg

STRENGTH every 2′ push press 5@60% 3@70% 2@80% 1@85% 1@90% 1@95% 1@100% WOD amrap 12′ 12 push press 55%1RM 12 c2b pullup 200 mt row

STRENGTH every 2′ front squat 5-60% 3-70% 2-80% 1-85% 1-90% 1-95% 1-101% WOD amrap 10′ 12-10-8-6-4-2-4-6-8-10-12 front squat 50%1rm burpees over the bar

GYMNASTIC STRENGTH emom 12′ 1° 30″ hollow hold 2° 30/50 double unders 3° 4/8 strict pullup WOD 5 rnds (90″ on / 90″ off) 12 db snatch 12 box jump max reps burpees