GYMNASTIC CONDITIONING every 4′ for 12′ 30/22 cal row 20 ttb WOD 5 rnds 1′ a.swing 24/16kg 1′ burpees 1′ rest

STRENGTH every 2’30” for 5 sets 5 push press 65% WOD 3 rnds 350 mt row 21 box jump over 12 push jerk 60/40kg

STRENGTH every 2’30” for 5 sets 5 front suqat 65%1RM WOD amrap 6′ 18 wallball 12 pullup 3’REST amrap 6′ 12 wallball 6 chest to bar

STRENGTH every 2’30” for 5 sets 6 push press 60% each set: 20/30″ hollow hold WOD 30-20-10 a.swing 24/16kg sit up then: 30-20-10 shoulder to overhead 60/40kg jumping lunges

STRENGTH every 2′ for 4 sets overhead squat 4-4-2-2RM WOD da 0 a 3 min 2rnds 6 overhead squat 40/30 6 pullup da 3 a 6 min 2rnds 8 overhead squat 40/30 8 pullup da 6 a 9 min 10…

STRENGTH 2RM power clean e push jerk WOD amrap 3′ 15 cal row 15 hang power clean 50/30 3’REST amrap 3′ 12 cal row 12 hang power clean 60/35 3’REST amrap 3′ 9 cal row 9 hang power clean 70/40

STRENGTH every 2’30” for 5 sets 6 front squat 60% WOD 4 rnds 6 kb.snatch dx 6 kb.snatch sx 12 burpee box jump

GYMNASTIC STRENGTH emom 12′ 1° 30/50 double unders 2° 8/12 hspu 3° 6/10 alt pistols WOD for time: 100 du / 200 su 50 alt pistols 25 burpee c2b pullup

STRENGTH power clean e push jerk 5-3-2-1-1-1RM WOD team x2 “I GO YOU GO” 5 rnds 12 deadlift 9 hang power clean 6 shoulder to overhead

GYMNASTIC STRENGTH emom 12′ 1° 1/2 rope climb 2° 6/10 hspu 3° 40/60 double unders WOD 50-40-30-20-10 double unders sit up overhead lunges with plate