STRENGTH emom 12′ 2 snatch (increase every 3′) WOD 45-30-15 wallball 9-6-3 power snatch 60/45kg

STRENGTH find 1RM snatch in 12′ WOD 3 rnds 30 db snatch 10 burpee box jump over

WOD every 4′ for 24′ 20/16 cal row 15 overhead squat 45/30kg 10 pullup

STRENGTH every 2′ for 12′ push press 5-3-2-2-1-1-1RM WOD amrap 8′ 40 double unders 12 push jerk 50/35kg

STRENGTH every 2′ for 12′ back squat 5-3-2-2-1-1-1RM WOD 4 rnds 20 a.swing 20 wallball

WOD for time: 30/24 cal row 300 mt run 30 pullup 30 pushup 300 mt run 30 ttb 30 v-up 300 mt run 30/24 cal row

GYMNASTIC STRENGTH emom 10′ 1° 1/2 rope climb 2° 30″ hs.hold WOD 21-15-9-9-15-21 db snatch wallball

STRENGTH every 2′ for 10′ 1 shoulder press + 2 push press WOD amrap 4′ 7 deadlift 5 hang power clean 3 shoulder to overhead 4’REST amrap 4′ 3 deadlift 5 hang power clean 7 shoulder to overhead

STRENGTH every 2′ for 10′ 1 front squat 85/90%1RM 10 pvc sit up WOD for time: 12 squat clean 60/43kg then: 8 rnds 10 pullup 5 burpees over the bar then: 12 squat clean

WOD 5 rnds 3’on – 2’off 15 cal row 20 air squat 10 hspu in the remaining time: max reps double unders