WOD amrap 24′ team x2 18 wallball 12 partner sprawl ball 6 deadlift 100/70kg

WOD 2 rnds 12 burpees 12 thrusters 50/35kg 12 burpees 12 power snatch 12 burpees 12 push jerk 12 burpees 12 hang squat clean 12 burpees 12 overhead squat

WOD emom 28′ 1° 10/15 cal row 2° 30″/40″ kb front rack hold 3° 3/5 bar muscle up 4° 20″/30″ hs.hold

STRENGTH push press 1RM WOD 7 rnds (1’on – 1’off) 7 power clean e jerk 12 pullup

STRENGTH every 2′ for 16′ 2 clean pull + 1 hang squat clean WOD da 10 a 1 power clean pullup

WOD 21-15-9 cal row front rack lunges 43/30 4’rest 15-12-9 box jump power snatch 50/35 3’rest 12-9-6 thrusters 60/40 burpees over the bar

GYMNASTIC STRENGTH emom 10′ 15″ max effort hspu WOD 100/80/60/40/20 double unders 10/20/30/40/50 wallball

STRENGTH every 2′ for 10′ 2 back squat 80/85%1RM WOD amrap 12′ 200 mt run 12 burpees 6 front squat 70/45

GYMNASTIC STRENGTH emom 10′ 15″ pullup WOD 5 rnds 2’on/1’off 3/2 bar muscle up 6 deadlift 100/70kg 24 double unders

WOD 20 rnds 5 wallball 3 hspu 1 power clean 100/70kg