STRENGTH emom 12′ 1 power clean + 1 push jerk (increase every 3′) WOD 21-15-9 power clean 60/40kg ring dip

WOD amrap 7′ 15 a.swing 15 burpees 15 shoulder to overhead 3’REST amrap 7′ 15 box jump 15 power snatch 15 cal row

WOD for time: 50 cal row 40 thrusters 45/30kg 30 ttb 20 db.snatch 20/15kg 25 c2b pullup 20 db.snatch 30 ttb 40 thrusters 50 double unders

WOD for time: 55 bar facing burpees 34 overhead squat 45/30kg 21 strict ring dip 5′ rest in 6′: 1RM hang snatch

STRENGTH every 90″ for 15′ 2 push press 80%1RM WOD amrap 12′ 8 reverse lunges 50/35kg 16 wallball 9/6kg 32 double unders

WOD every 5′ for 25′ 20 lunges with plate in overhead 30 one arm russian swing (15r + 15l) 15 thrusters

STRENGTH every 2′ for 12′ 3 deadlift 70%1RM WOD buy in: 150 du 2 rnds 20 cal row 20 box jump 10 cal row 10 deadlift 60%1RM

GYM STRENGTH emom 10′ 1° 12/16 reverse lunges db or kb 2° 30/40 double unders WOD amrap 16′ 5 hspu 10 pistols squat 15 pullup

STRENGTH every 2’30” for 15′ 4 push press 75%1RM WOD amrap 11′ 11 a.swing 24/16kg 9 ttb 7 push jerk 50/30kg

STRENGTH every 2,5 for 15′ 4 front squat 75%1RM WOD 7 rnds 30″ burpees over the bar 30″ jumping back squat 30/20kg 1’REST