STRENGTH emom 12′ 2 power snatch (increase weight every 3′) WOD 10-9-8-7-6-5-4-3-2-1 hang power snatch 45/30kg ttb

ENDURANCE TEST 1000 mt row WOD for time: 20 burpee box jump over 20 a.swing 15 burpee box jump over 30 a.swing 10 burpee box jump over 40 a.swing

WOD 3 rnds amrap 4′ 12 deadlift 50/35kg 9 hang power clean 6 push jerk 12 deadlift 9 hang power clean 6 push jerk in remaining time: amrap sit up (rest 1’30” each rnds)

STRENGTH every 3′ for 15′ 5 front squat 70% WOD amrap 7′ thrusters c2b pullup 3,3;6,6;9,9;12,12….

STRENGTH every 3′ for 15′ 5 push press 70%1RM (each set 18/24 sit ups) WOD amrap 12′ 8 db snatch (heavy weight) 32 double unders

WOD every 5′ for 25′ 60 double unders / 120 single unders 30 wallball 9/6kg 15 hang power snatch 50/35kg

STRENGTH every 3′ for 15′ 4 push press with 3″ pause + 2 push press 65%1RM WOD 3 rnds 1′ strict hspu 1′ ring dip 1′ db thrusters 1′ rest

STRENGTH every 3′ for 15′ 4 front squat with 3″ pause + 2 front squat 65%1RM WOD for time: 600 mt run 50 lunges 40 burpees

STRENGTH A)build to a heavy single in 9′ push press B)load the bar to 70% and complete as many unbroken reps as possible WOD 5 rnds 15 wallball 15 box jump over BUY OUT: 400 mt run

STRENGTH push press 3-2-2-1-1-1-1 WOD amrap 12′ 15 a.swing 12 pullup 9 db press