WU   3 ROUND:

30″ HOLLOW

30″ SUPERMAN

30 DL

WOD     6RFT    TC 18′

8 PULL-UPS

12 KT CLEAN (6R+6L) @24/16

24 D.U.

C.O. 100 HOLLOW ROCK     CT 5′

WU 4 ROUND:

5 FS  from the ground

5 PUSH UP

30″ HOLLOW HOLD

AMRAP 12′ LADDER UP

3-6-9-12-15…..FS@60/40

2-4-6-8-10……STRICT HSPU

WU     PRACTICE: SPLIT JERK

WOD    FT  12-9-6-3            TC18′

SJ @60/40

BURPEE LATERAL BAR

400 MT RUN

C.O. 150 SIT UP

 

WU     5 ROUND:

2 STRICT K2E

3 SWING

4 KIPPING K2E

WOD :3 ROUND OF AMRAP 5′

3 HPC @50/35

5 T2B

7 GOBLET SQUAT @24/16

 

 

WU 6′

GYM E STR  4R   5 MED BALL CLEAN

5 FS+ 5 THRUSTERS   r 30″

MET FT 40-30-20-10    TC 15′

WB @9/6

A. SWING @24/16

EVERY 2’30” 5 BURPEE

CO LOADED SIT UP 5X15 rest 30″

WU

GYM E STR  EMOM 8’ODD 30″ HOLLOW HOLD

EVEN 30″ ARCH BODY

MET   FT  10-9-8-7………1 DL

10-9-8-7…..1 HSPU

CO TABATA PUSH UPS

 

WU

WL PRIMER

3X3 HANG SN PULL 3″ HANG rest 30″

3X3 HANG muscle SN  3″ rest 30″

3X3 HANG power SN  3″ rest 30″

MET 9 RFT    TC 15′

7 HANG POWER SN @40/25

5 BURPEE

3 RING DIP

CO    PLANKE ON ARM 5X30″ ON

30″ OFF

 

WU

GYM E STR 5X6 LOADED STEP-UP @24/16

6 SWING 1 ARM

30″ PLANKE

MET AMRAP 15′ LADDER UP

2-4-6-…KB SNATCH @24/16

2-4-6-…BOX JUMP

10-20-30-….D.U.