10 WODs

1.-Tabata

1. Front squat: 5x8reps
2. Push Jerk
3. Ball ABS
4. Overhead squat

 2.-AMRAP 15′ 

1. 3 t2b
2. 3 burpee tuck jump
3. 25m bear crawl
4. 6 t2b
5. 6 burpee tuck jump
6. 25m bear crawl

3.-EMOM 10′

1. 4 push press (50/30)
2. 6 KB Swing USA (20/12)
3. 8 jump squat

 4.-AMRAP 8′ 

1. 20 DU
2. 10 chin ups
3. 10 KB Snatch (each hand)

5.-AMRAP 20′

1. 25 feet Overhead walking lunge.
2. 8 burpees.
3. 25 feet Overhead walking lunge.
4. 8 chest to bar pull ups.

6.-Running

1. Run 1600m.
2. 1′ plank hold.
3. Run 800m.
4. 1′ plank hold.
5. Run 400m.
6. 1′ plank hold.
7. Run 800m.
8. 1′ plank hold.
9. Run 1600m.

7.-Strength

1. 100 DU/300 simples.
2. 21 snatch (40/20).
3. 15 snatch (50/30).
4. 9 snatch (60/40).
5. 100 DU/300 simples.

8.-EMOM 8′

1. 5 power snatch (50/25).
2. 5 burpees over the bar.

9.-3RFT

1. 5 TGU (right hand) (20/12).
2. 10 snatch (left hand) (20/12).
3. 15 pull ups.
4. 20 walking seesaw press (20/12).
5. 400m.
6. 20 walking seesaw press (20/12).
7. 15 pull ups.
8. 10 snatch (right hand) (20/12).
9. 5 TGU (left hand) (20/12).

10.-More Strength

1. 50 clean (50/30).
2. Rest 2′.
3. 500m rowing.