WU

MET 8RFT 16 LUNGES PLATE OH @20/16

8 RUSSIAN TWIST

1 ROPE

C-MIDLINE 5X30″ HOLLOW

30″SIDE PLANK L

30″SIDE PLANK R

30″ REST

WU

WL PRIMER 3X5 CLEAN PULL

5 MUSCLE CL

5 POWER CL

MET  AMRAP 20′

10 POWER CL 60/40

15 WB

20 A.SWING

WU

MET FT

400 MT RUN

30 DL @50/35

10 BJ

30 HANG POWER CLEAN

10 T2B

30 STOH

400 MT RUN

20 DL

10 BJ

20 HPC

10 T2B

20STOH

400 MT RUN

10 DL

10 BJ

10

HPC

10T2B

10STOH

WU team x3

Met ft

800 MT RUN PARTNER

2X4O SN @35/25

50 BURPEE

600 MT RUN PARTNER

2X40 TRUSTERS

50 DU

200 MT PARTNER

 

 

WU

GYM E STR EMOM 10′

ODD 30″ SUPER HOLD

EVEN 30″ HS HOLD

MET FT

21 DL @90/60

10HSPU

18DL

8 HSPU

15 DL

6 HSPU

12 DL

4 HSPU

9DL

2 HSPU

WU

MET 10RFT   TC16′

6 BURPEE

6 BOX JUMP

6K2E

CO 150 SIT UP

WU

MET 6RFT   TC 16′

8 OHS @40/25

8 RING DIP

400 MT EVERY EACH SET

CO RING L.SIT

6X30″ ON

X30″ OFF

WU

MET

400 MT RUN

15 CeJ @50/30

15 BURPEE LATERAL B

400 MT RUN

12 CeJ @50/30

12 BURPEE LATERAL B

400 MT RUN

9 CeJ @50/30

9 BURPEE LATERAL B

400 MT RUN

6 CeJ @50/30

6 BURPEE LATERAL B

WU

MET

30 A. SWING @24/16

30 BURPEE

30 STOH @50/30

1 ROPE CLIMB

20 A.SWING

20 BURPEE

20 STOH

1 ROPE CLIMB

10 A.SWING

10 BURPEE

10 STOH

1 ROPE CLIMB

WU

WL PRIMER 8 RNFT

5 SN PULL

HANG SN PULL

5 HANG POWER SN

MET 10-9-8-7-………1

HANG POWER SN @40/25

PULL UP

BURPEE