STRENGTH back squat 1×20 – 70% WOD amrap 18′ 250 mt row 20 wallball 20 a.swing

GYMNASTIC STRENGTH emom 12′ 1° 4/8 strict c2b pullup 2° 6/12 strict hspu 3° 10/16 pistols squat WOD time cap 12′ 800 mt run in the remaining time: amrap 10 lunges 10 c2b pullup

STRENGTH emom 12′ 2 hang power snatch WOD amrap 12′ 25 double unders 10 burpees 1 manmakers

STRENGTH front squat 3-3-3-3-3-3 WOD amrap 10′ 7 front squat 60%3rm 14 ttb

STRENGTH emom 12′ 1 hang power snatch (increase weight every 3′ min) WOD FOR TIME: 42 a.swing 21 burpees 30 a.swing 15 burpees 18 a.swing 9 burpees 12 a.swing 6 burpees

WOD 20 rnds 5 wallball 3 hspu 1 power clean

STRENGTH deadlift 3-2-2-1-1-1-1 WOD buy in: 750 mt row 3 rnds 15 ttb 12 push up h/off 10 reverse lunges

STRENGTH emom 12′ 1° – 1 push press (3″pause) 2° – 1 push press WOD emom 15′ 1° 50 du 2° 10 c2b pullup 3° 10 alt. db snatch

STRENGTH emom 12′ 1° 1-front squat (2″pause) 2° 1-front squat WOD for time: 45 back squat 400 mt run 30 front squat 400 mt run 15 overhead squat 400 mt run

STRENGTH back squat 1set x 20 reps (65%) WOD 5 rnds 6 hang power snatch 9 overhead squat 12 box jump