WU 4 ROUND OF

5 AIR SQUAT 3″ BOT

5 DOWN 2 UP

5 RUSSIAN SWING 16/12

WOD 5RFT  TC 15′

15 A. SWING @24/16

10 BURPEE LATERAL BAR

5 OHS @50/35

CO 100 PUSH UP

 

WU  EMOM8′

ODD 30″ HS HOLD

EVEN 8 STEP UP

8 VERTICAL JUMP

WOD FT 10-9-8…..1

HSPU

BOX JUMP

PLANKE HOLLOW

5X30″ ON

30″ OFF

 

WU 3 ROUND OF

10 GOOD MORNING

30″ HOLLOW

30″ SUPERMAN

WOD AMRAP 15′

9 T2B

15 SDLHP @40/25

21 D.U.

CO  STRICT PULL UPS

5XME

rest30″

 

WU EMOM 8′

ODD 10 KB DL @16/12

10 AIR SQUAT

EVEN 30″ PLANK

WOD 4RFT

400 MT RUN

10 KB SN 5+5 ALT ARM@24/16

15 BURPEE

20 GOBLET SQUAT @24/16

 

WU 4 ROUND OF

5 GOOD MORNING with BB 20/15

30″ SUPERMAN

30″ HOLLOW

WOD 21-15-9-3    TC12′

DL @90/60

PULL UP

CO TABATA V-UP

 

WU EMOM 8′

ODD 5 MED BALL CL + 5 DOWN 2 UP

EVEN

5 MSC SN

5 PW SN

5 DEEP PW SN

WOD  9RFT  TC 16′

9 WB 9/6

6 BURPEE

3 PS @50/35

CO  TEAM X2

100 SIT UP

WU 4 ROUND OF

5 AIR SQUAT 3″ BOTTOM

10 HINDU PUSH UP

20″ PLANK

AMRAP 25′

400 MT RUN

30 AIR SQUAT

15 PUSH UP

1 ROPE

WU PRIMER X3 empty bar

5 Muscle CL

5 POWER CLEAN

5 HANG SQUAT CLEAN

5 PUSH JERK

WOD heavy day 15′

find your 1 RM OF: 1 PC + 1 HSC +1 PJ

then AMRAP 7′    70% 1RM

3 PC

6 HSC

9 PJ

WU PRIMER X3

5 CL PULL

5 MSC CL

5 PW CL

WOD  AMRAP 15′ LADDER UP

3-6-9…..PC @50/35

3-6-9….BURPEE LAT

3-6-9….A.SWING

WU 4 ROUND OF

5 FS empty bar

5 PP empty bar

30 SU

WOD AMRAP 15′

THRUSTERS 10 @40/25

PULL UP 15

DU 20

CO  6 ROUND OF

30″ HOLLOW

30″ SUPERMAN