WU

GYM E STR    EMOM 8′

ODD 5 FS WITH 3″ BOTTOM 3″ TOP

EVEN 5 HOLLOW ROCK + 5 SWING

MET   FT   21-15-9

THRUSTERS @40/30

PULL-UPS

400 MT EVERY ROUND

WU

MET FT        TC 20′

400 MT RUN

25 HPC @50/35

25 K2E

400 MT RUN

20 HPC @50/35

20 K2E

400 MT RUN

15 HPC @50/35

15 K2E

400 MT RUN

10 HPC @50/35

10 K2E

co 5×1′ arch body rest30″

 

WU

STR  IN 12′ find your 3 rm OHS

from the ground

MET FT 30-20-10

OHS @40/30

A.SWING @24/16

CO TABATA BURPEE

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