WU

MET AMRAP 25′

10 POWER SN

15 T2B

20 WALL BALL

WU

MET FT 21 HPC

18 BURPEE BJ

15 HSPU

18 HPC

15 BURPEE BJ

12 HSPU

15 HPC

12 BURPEE BJ

9 HSPU

12 HPC

9 BURPEE BJ

6 HSPU

9 HPC

6 BURPEE BJ

3 HSPU

WU

MET AMRAP 20′

BI 1200 MT RUN

THEN 2-4-6-…..HANG SQUAT SN

2-4-6-…..BURPEE LATERAL BAR

2-4-6….PULL UPS

CO TABATA PUSH UP

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