WU

GYM E STR EMOM 8′

ODD 40″ PLANK HOLLOW

EVEN 40″ HOLLOW

MET  TC 16′     10 RFT

4 STR PULL UPS

7 STR PUSH UP deficit 20/10

10 KET SN ALT ARM @24/16

WU

GYM E STR 5X

20″ SIDE PLANK L

20″ SIDE PLANK R

20″ HS+ 30 SN

MET   TC 16′   15-13-11-9-7-5

POWER CL @50/35

HSPU

30 DU EVERY ROUND

WU

MET AMRAP 15′

6 PISTOL

8 BURPEE

10 BOX JUMP

CO TABAT LUNGES

WU

GYM E STR EMOM 10′

ODD 3 HANG SN HI PULL

3 HANG MUSCLE SN

3 HANG POWER SN

EVEN 15 HOLLOW ROCK

MET AMRAP 12′

2-4-6-8-10-…..HANG POWER SN @50/35

2-4-6-8-10-…..PULL UPS

WU

GYM E STR 5X5 MEDBALL CLEAN

10 V-UP

MET 5RFT 400 MT RUN

20 WALL BALL

1 ROPE CLIMB

CO 5X 30″ ON      NOSE E TOES

30″ OFF

 

WU

MET “HELEN”  21-15-9

400 MT RUN

A.SWING

PULL UPS

CO

TABATA SQUAT REST 1′

TABATA SIT-UP REST 1′

TABATA BURPEE

WU

WL PRIMER 3 RNFT

5 HANG PULL CL

5 HANG POWER CL

5 TALL CL

MET    6 RFT

12 DL   @60/40

8 HSPU

4 HANG SQUAT CLEAN

 

 

WU

GYM E STR 5X 30″ PLANKE

5″RING DIP TOP

5″ RING DIP BOTTOM

MET   AMRAP 15′

9 RING DIP

12 A.SWING

15 BOX JUMP

 

WU

GYM E STR 5X OHS WITH 5 BOTTOM EMPTY BAR

30″ HOLLOW

MET

15-13-11-9     TC 18′

OHS @50/35

T2B

400 MT RUN SFTER EACH SET

 

WU

MET 5 ROUND OF

1′ MAX REPS DU

REST 1′

1′ MAX REPS BURPEE

REST 1′

1′ MAX CAL ROW

REST 1′

CO 6X 30″ HOLLOW

30″ SUPERMAN