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.

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′