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

WU (6/7′)

GYM  3X

10 GOOD MORNING

10 SQUAT

5 PRESS

MET    AMRAP 15′

9 SDLHP @50/35

7 HANG POWER CLEAN

5 PUSH JERK

CO 4X 30″ PLANK

15″ SIDEPLANK

15″ SIDEPLANK

WU

WL 3RNFT

5 SN HI PULL   FLAT FOOT

5 MUSCLE SN FLAT FOOT

5 POWER SN 3″ CATCH

MET   FT 100 DU    TC 18′

75 POWER SN@35/25

50 BURPEE

25 THRUSTER

WU

EMOM 8′

ODD 30″ HS HOLD

EVEN 10 GOOD MORNING EMPTY BAR

MET   10 RFT       TC 15′

9 DL @90/60

6 A.SWING @24/16

3 HSPU

 

WU

GYM 5 R

30″ HOLLOW

30″ARCH

10 JUMP

MET 10-9-8-7-6-5-4-3-2-1       TC 16

PULL-UPS

BOX-JUMP

CO TABATA SQUAT

 

WU

MET FT 800 MT RUN TC 22′

40 WB

2 ROUND OF

5 BURPEE

6 JUMP IN LUNGES

7 SIT-UP

30 WB

2 ROUND OF BAS

400 MT RUN

20 WB

2 ROUND OF BAS

10 WB

2 ROUND OF BAS

 

 

WU

WL PRIMER 3RNFT

5 CL HI PULL

5 POWER CL 3″ CATCH

5 TALL CL 3″ BOT

MET “ELISABETH” 21-15-9  (T.C. 12″)

SQUAT CLEAN @60/40

RING DIP

CO FT 100 HOLLOW ROCK  (TC 6′)