STRENGTH emom 12′ 2 hang squat clean (increase every 3′) WOD amrap 12′ 7 hang power clean 80/50kg 14 box jump 200 mt run

WOD emom 28′ 1° 7/15 slamball 2° 7/15 cal row 3° 7/15 ttb 4° 200 mt run

STRENGTH every 2′ for 10′ 1 push jerk WOD 4 rnds 40 double unders 20 kb.snatch 24/16kg 10 shoulder to overhead 70/45kg

STRENGTH every 2′ for 10′ 3 back squat (70/75%) (33X1) WOD 40-30-20-10 wallball front rack lunges 43/30kg

STRENGTH every 2′ for 10′ 2 push jerk WOD amrap 10′ 10 c2b pullup / pullup 6 hspu (every minutes 8 russian swing 24/16kg)

strength EMOM 12′ 2 power clean WOD amrap 10′ 10 power clean 60/43kg 15 ttb 20 wallball

STRENGTH every 2′ for 10′ tempo back squat (33×1) 3 reps (65/70%) WOD amrap 12′ 16 goblet squat 24/16kg 8 pullup 16 alt.lunges 8 pullup

STRENGTH emom 12′ 1 squat clean thrusters WOD “fran” 21-15-9 thrusters pullup

STRENGTH every 2′ for 8′ 4 deadlift 75/80% 1RM WOD amrap 6′ buy in: 500/400 mt row/run then: 16 box jump over 16 db snatch 2’REST amrap 4′ buy in: 250/200 mt row/run then: 10 box jump over 10 db…

WOD every 5′ for 30′ 25 cal row/bike 25 wallball 10/8 ring dip strict