WU EMOM

ODD 6 PC 3″ START

3″ CATCH

EVEN 6 STEP-UP

6 VERTICAL JUMP

AMRAP 15′

4 PC @60/40

8 PULL-UPS

12 BOX JUMP

 

WU EMOM 8′

ODD 5 PJ EMPTY BAR

3″ DIP

3″ CATCH

3″ TOP

EVEN 5 DOWN 2 UP

5 SWING AKA KIPPING

WOD TC 25′

800 MT

30 PJ@50/35

30 BOB

30 T2B

400 MT

15 PJ

15 BOB

15 T2B

200 MT

5 PJ

5 BOB

5 T2B

WU PRIMER 5X5 HI HANG SQUAT CL

3″ HANG

5X5 HANG SQUAT CL

3″ HANG

5X5 SQUAT CLEAN

3″ START

WOD 21-15-9

SQUAT CLEAN @61/43

HSPU

WU 3 ROUND OF

30′ PLANK

30′ REST

30′ DL KET

30′ REST

30′ AIR SQUAT

30′ REST

WOD  5 INTERVAL 2′ ON 1′ OFF

12 GOBLET SQUAT @24/16

8 DL @90/60

4 STRICT RING DIP

WU EMOM 6′

5 MC @9/6

5 DOWN 2 UP

WOD

TEAM WOD TC 20′    60-40-20

WB

BURPEE

400 RUN

CO 150 SIT UP