STRENGTH every 2’30” for 5 sets 7 push press 55% (after sets: 10 sit up) WOD 3 rnds 15 wallball 5 manmakers 15 slamball 1’REST

STRENGTH every 2’30” for 5 sets 7 front squat 55% WOD 21-15-9 thrusters pullup

GYMNASTIC STRENGTH emom 12′ 1° 30″ handstand hold 2° 6/8 ring dip 3° 8/12 bulgarian split squat WOD amrap 12′ 15 ttb 12 pistols squat 9 strict hspu

STRENGTH every 3′ for 15′ 8 push press 50%1RM WOD amrap 3’30” 11 situp 9 a.swing 7 pullup REST 1’30”

FOR TIME: 20 thrusters 50/35 16 box jump 20 burpee over the bar 16 box jump 20 front rack lunges 16 box jump 20 ttb 16 box jump 20 pullup 16 box jump 20 ttb 16 box jump 20 front…

WOD amrap 20′ 20 air squat 16 pushup 20 situp 16 box jump over

WOD amrap 4′ 15-12-9 power snatch 35/25 burpees 4’REST amrap 4′ 12-9-6 power snatch 40/30 burpees over the bar 4’REST amrap 4′ 9-6-3 power snatch 50/35 burpee box jump

STRENGTH hang squat clean 5-3-2-1-1-1-1RM WOD 3 rnds 21 a.swing 15 pullup 9 hang power clean 60/40kg

STRENGTH shoulder press 5-3-2-1-1-1RM THEN: emom 6′ 3 shoulder press 70%1RM 3 strict chin up WOD amrap 5′ 100 du/200su in remaining time: 3,3;6,6;9,9….. stoh 60/40KG pullup 2′ REST amrap 5′ 100 du/200su in remaining time: 3,3;6,6;9,9….. stoh 50/30KG pullup

STRENGTH back squat 5-3-2-1-1-1 then: emom 6′ 3 back squat 70% + 3 box jump WOD amrap 10′ 10 wallball 10 box jump 10 ttb