STRENGTH emom 12′ 2 power clean (tng) (increase weight every 3′) WOD 15-12-9-12-15 hang power clean 60/40kg box jump pullup

GYMNASTIC ENDURANCE EMOM 12′ 1° 8/12 cal row 2° 30/50 du WOD 5 rnds 20 a.swing 24/16kg 20 wallball 9/6kg (every 2′ 5 burpees)

STRENGTH front squat 5-3-2-1-1-1-1-1RM WOD amrap 8′ 5 front squat 50%1rm 10 push up 15 ttb

STRENGTH push press 5-5-3-2-1-1-1-1-1RM WOD amrap 12′ 12 ring dip 9 shoulder to overhead 250 mt row

STRENGTH emom 10′ 2 split jerk WOD amrap 13′ 15 box jump 12 shoulder to overhead 50/35kg 9 toes to bar

GYMNASTIC STRENGTH emom 12′ 1° 30″/40″ hollow hold 2° 6/12 pistols squat 3° 2/4 wall walk WOD emom 18′ 1° 45″ max cal row 2° 12/8 a.swing 3° 30/20 mt bear crawl

STRENGTH every 90″ for 9′ push press 5-3-2-2-1-1-1RM WOD amrap 12′ 24 situp 12 one arm db thrusters 300 mt row

STRENGTH every 90″ for 9′ front squat 5-3-2-2-1-1-1RM (load up to 70% and amrap) WOD amrap 10′ (ladder: 2;4;6;8…. lunges 50/35kg burpees wallball 9/6kg

STRENGTH emom 15′ 1 front squat 85%1RM WOD amrap 10′ 10 shoulder press 35/25kg 30 du / 60 su (every 2′ 5 burpees over the bar)

GYMNASTIC STRENGTH emom 12′ 1° 1/2 rope climb 2° 8/12 ttb 3° 5/10 strict hspu WOD 3 rnds 20 wallball 10 burpee c2b pullup 350 mt row