STRENGTH every 90″ for 12′ 2 push press 80% WOD 5 rnds 10 a.swing 32/20kg 10 cal row 10 ring dip

STRENGTH every 90″ for 12′ 2 front squat 80% WOD amrap 14′ 7 bar muscle up 50 wallball 100 double unders

STRENGTH every 2′ for 12′ 3 front squat 75% WOD amrap 12′ 100 wallball 90 double unders 30 muscle up

STRENGTH every 2′ for 12′ 3 push press 75% WOD 40-30-20-10-5 a.swing 15-12-9-6-3 push jerk

STRENGTH every 2’30” for 5 rnds 4 push press 70% (every rnds 30/40″ plank) WOD for time: 5-7-9 bar muscle up 10-20-30 goblet squat 32/20kg 20-40-60 double unders

STRENGTH every 2’30” for 5 sets 4 front squat 75% WOD amrap 10′ 5 shoulder to overhead 50/35kg 10 deadlift 15 box jump

STRENGTH every 1’30” for 5 sets: overhead squat 4-2-2-1-1RM WOD amrap 12′ 9 box jump over 7 ring dip 5 overhead squat 50/35kg

STRENGTH emom 10′ clean & jerk 2@65% 2@70% 2@75% 2@70% 2@75% 2@80% 1’rest 1@83% 1@87% 1@90% WOD amrap 8′ ladder 3;6;9;12…. clean e jerk 60/40 toes to bar

STRENGTH emom 10′ 2@65% – 2@70% – 2@75% 2@70% – 2@75% – 1@80% 1’rest 1@83% – 1@87% – 1@90% WOD amrap 12′ 10 hang power snatch 10 slamball 10 pullup

STRENGTH every 2′ for 12′ 4 deadlift 70% WOD amrap 10′ 30 du / 60 su 10 front rack lunges 60/40kg (every 2′ 1 wall walk)