WU EMOM 8′

ODD 5 MEDBALL CLEAN + 5 DOWN 2UP

EVEN 5 MUSCLE SN

5 POWER SN

5 DEEP POWER SN

WOD 9RFT TC16′

9 WB @9/6

6 BURPEE

3 PS @50/35

CO TEAMX2 100 SIT-UP

WU 4 ROUND OF

5 AIR SQUAT 3″ BOTTOM

10 HINDU PUSH UPS

20″ PLANKE

WOD AMRAP 25′

400 MT RUN

30 AIR SQUAT

15 PUSH UPS

1 ROPE

WU PRIMER X3 empty bar

5 MUSCLE CLEAN

5 POWER CLEAN

5 HANG SQUAT CLEAN

5 PUSH JERK

WOD  HEAVY DAY  IN 15′

FIND YOUR 1RM OF: 1PC+HSC+1PJ

then  AMRAP 7′       70% 1RM

3 PC

6 HSC

9 PJ

WU PRIMER X3

POWER CL 3″ CATCH

DEEP POWER CL 3″ CATCH

SQUAT CL 3″ BOTTOM

WOD HERO “BADGER” 3RFT

30 SQUAT CL

30 PULL-UPS

800 MT RUN

WU 5 ROUND OF

5 MC

5 THRUSTERS

5 SQUAT JUMP

30″ REST

WOD 4RFT TC 22′

400 MT RUN

30 D.U.

20 WB

10 BOX JUMP

CO STRICT PULL-UPS 5XME 30″ REST

WU EMOM 6′

ODD 5′ DL EMPTY BAR

EVEN 30″ NOSE 2 TOES

WOD 5 ROUND OF 3′ ON 1’OFF

17 A.SWING 24/16

10 DL @90/60

3 WALL CLIMB

WU 3 ROUND OF

10 POWER CL 3″ CATCH

10 DOWN e UP

10″ HOLLOW ROCK

WOD AMRAP 20′

800 MT RUN then

12-9-6

Ce J@50/35

V-UP

800 MT RUN then

AMRAP BURPEES

WU  PRIMER X3

5 SN HI PULL

5 MUSCLE SN

5 POWER SN

WOD LADDER 10-1 TC 15′

POWER SN @50/35

LUNGES BB IN FRONT RACK

CO STRICT  RING DIP

5XME REST30″

WU 3 ROUND OF

5 SQUAT 3″ BOT

30″ HOLLOW

5 DOWN e UP

30″ ARCH BODY  aka SUPERMAN

WOD AMRAP 20′

20 AB MAT SIT-UP

15 A. SQUAT

10 BURPEE JUMP AND TOUCH @15cm

5 T2B

1 ROPE CLIMB

WU PRIMER X3

5 POWER SN

5 DEEP POWER

5 SQUAT SN

WOD 10 RFT TC 16′

7 A.SWING @24/16

5 HSPU

3 SQUAT SN @50/35