WU                2 SH PRESS 5″ TOP

GYM E STR  4X

2 PUSH PRESS

2 PUSH JERK

6 BOX JUMP

MET  TC 16′     10 9 8 7 6 …..STOH @50/30

1 2 3 4 5 6…….BOX JUMP

EVERY SET 10 SQAUT JUMP LATERAL

CO STRICT K2E : 5 X ME rest 1′

WU

WL PRIMER 3X5 MUSCLE SN @20/15

5 POWER SN

5 DEEP POWER SN

MET FT 15  12  9  6  3   TC 12′

POWER SN @40/30

RING DIP

CO SN BALANCE EMPTY BAR 5X5

rest 30″

WU

GYM E STR 5 X 30″ HS HOLD

10 JUMP IN LINGES

REST 30″

MET FT AMRAP 14′

4 HSPU deficit 10/5 cm

6 LUNGES FRONT RACK @40/30

8 BURPEE LATERAL BAR

CO ACCUMULATE 5′ HOLLOW

WU

MET  JACKIE

100 MT

50 THRUSTERS @20/15

30 PULL UPS

CO 200 SIT UP

WU

EMOM 10′ ODD 5 HANG POWER CL

EVEN 10 HOLLOW ROCK

MET AMRAP 15′

4 HPC @60/40

7 C2B

10-20-30 (10 EVERY ROUND)

WU

GYM E STR 5X30″ HOLLOW

10 V-UP

rest 30″

MET 40 WB

20 BURPEE BOX JUMP

30 WB

15 BURPEE BOX JUMP

20 WB

10 BURPEE BOX JUMP

10 WB

5 BURPEE BOX JUMP

WU

WL PRIMER 4X3 POWER SN 3″ CATCH

3 DEEP POWER SN 3″CATCH

3 SN 3″ BOTTOM

MET       AMRAP 6′ BI 400 MT RUN

then 7 SQUAT SN @50/35

21 A.SWING @24/16   rest2′

AMRAP 6′ BI 400 MT RUN

then 6 SQUAT SN @50/35

18 A.SWING @24/16 rest2′

AMRAP 6′ BI 400 MT RUN

then 5 SQUAT SN @50/35

15 A.SWING @24/16

WU

GYM E STR    SH PRESS from the ground

rest 30″

STRICT T2B

REST30″

MET  AMRAP 15′

3-6-9-…….PUSH PRESS

3-6-9-……T2B

3-6-9-……BURPEE LATERAL BAR

WU

GYM E STR 5X 3/4 STRICT RING DIP

45″ ARCH BODY

REST30″

MET   CT 12′

15 RING DIP

30 DL @90/60

11 RING DIP

22 DL

7 RING DIP

14 DL

3 RING DIP

6 DL

CO L-SIT (RING) 4X30″ 0N /30″OFF