STRENGTH

DEADLIFT
alt. A1 and A2

A1 3×3 deadlift @ 80%
A2 2×12 2xDB deadlift

WOD

2 INTERVALS

AMRAP 4′
500 mt row
+
AMRAP
8 2xDB stoh
12 ttb / 16 ktc

rest 4′

AMRAP 4′
500 mt row
+
AMRAP
8 2x DB hang power clean
12 hspu

STRENGTH

SQUAT SNATCH

7×1
70%+

WOD

3 ROUNDS

max reps of unbroken of front squat @40%
+
20 alt. DB snatches

STRENGTH

SIT UP CIRCUIT

10/side dead bug
15 to 30-second Ring support hold
10/side bird dog
15 to 30-second Chin over the (pull up) bar hold
10/side side plank raise with twist
15 to 30-second Bottom of ring dip support

STRENGTH

BACK SQUAT

6×2
80%+

WOD

FOR TIME

100 du/ 200 su
10 power clean
7 wall walk

100 du/ 200 su
10 ohs
7 wall walks

STRENGTH

SHOULDER PRESS

6×4
60%+

WOD

FOR TIME

21-15-9-6-3

push up
american swing
burpees
goblet squat

T.C. 15′

STRENGTH

CLEAN & JERK

3×2 70%-80%
3×1 80%+

WOD

RUNNING CLOCK

2’monstructural
4x every 30″ 2 bar muscle up -> 4 strict pull up
+
2′ monostructural
4x every 30″ 6 hspu
+
2′ monostructural
4x every 30″ 8 pistol squat
+
2′ monostructural
4x every 30″ 5m hsw -> 8 shoulder tap

STRENGTH

SPLIT JERK

7 x 1

70%+

WOD

22.3

STRENGTH

PUSH PRESS
+
PUSH JERK

6 x 3+3

start from 55% of push press

WOD

7′ AMRAP

50 wall ball
50 tuck sit up
cal row in remaining time

rest 2′

7′ AMRAP

50 cal row
50 tuck sit up
wall ball in remaining time

STRENGTH

BACK SQUAT

4×6
75%-85%

WOD

FOR TIME

15-12-9
burpees box jump over
10-8-6
clean (anyhow)
5-4-3
rope climb

STRENGTH

SQUAT SNATCH

8×1
60%+

RING DIP
+
BARBELL ROW

4 x 6+8

FRONT SQUAT

5×3
80%+

STRENGTH

BACK RACK REVERSE LUNGES
+
STRICT CHIN UP

4 x 7/side + 5

WOD

3 ROUNDS

2′ AMRAP
4 squat snatch
6 box jump over
8 pull up

30″ rest

2′ AMRAP
40 du/su
6 over head squat
8 ttb/ktc

1′ rest

WOD

RUNNING CLOCK

3 RDS
2′ monostructural
every 30″ for 4 rds
2 bar muscle up /4 pull up
+
3 RDS
2′ monostructural
every 30″ for 4 rds
5m HSW / 2 wall walk
+
3 RDS
2′ monostructural
every 30″ for 4 rds
6-12 ttb / ktc

STRENGTH

FRONT SQUAT

5×4
75%-80%

WOD

22.2