STRENGTH every 2′ for 10′ 5 front squat 70/75% WOD amrap 5′ 40 double unders 10 overhead squat 43/30kg 3’REST amrap 5′ 40 double unders 10 lunges with bar overhead 43/30kg

STRENGTH every 2′ for 10′ 3 push jerk WOD 2 rnds 600 mt run 30 burpess touch 15 shoulder press 45/30kg

WOD 4 rnds 30 a.swing 24/16KG 16 thrusters 45/30KG 24 oh. lunges with plate 20/10KG REST 2′

STRENGTH emom 12′ 2 hang squat clean (increase every 3′) WOD for time: 800 mt run / 1000 mt row 30 deadlift 100/70kg 30 ttb 400 mt run / 500 mt row 15 deadlift 100/70kg 15 ttb

WOD emom 24′ 1° 8 a.swing + 8 hspu 2° 10 burpees 3° 4 ring muscle up / 4 strict pullup 4° 18/15 cal row

STRENGTH every 2′ for 10′ 5 back squat 70/75%1RM WOD 5 rnds 15 wallball 15 box jump over then: 400 mt run

WOD every 5′ for 30′ 21/18 cal row 14 ttb 7 squat snatch 60/40kg

STRENGTH emom 12′ 3 power clean (da 60% a 80% 1RM) WOD 30-20-10 a.swing 24/16kg box jump alt. front rack reverse lunges 50/35kg

STRENGTH every 2′ for 10′ 4 push jerk (increase every sets) WOD 3 rnds 400 mt run/500 mt row 20 chest to bar pullup 10 strict hspu

STRENGTH every 2′ for 10′ 2 front squat 80/85%1RM WOD for time: 20/18/16 ring dip 14/12/10 hang power clean e jerk 65/45kg