W.U

W.L. Primer 2RNFT

5 Muscle CL

5 Power CL

5 Tall Clean

Met AMRAP 15′ ladder

2-4-6….Power Clean @60/40

2-4-6….Burpee box jump

Warm Up

Gym e Str 7×30″ Planke

rest 30″

Met 21-15-9   t.c. 18′

DL @90/60

Pull Ups

600 mt Run  after each set

Warm Up

Met for time tc 20′

1200 mt Run

50 WB

40 A.Swing

30 Box Jump

CO 150 SIT UP tc 6′

Warm Up

Str EMOM 10′

2/3 Trusters

MET AMRAP 12′

Ladder up 3-6-9-12…

Trusters @40/25

Burpee over bb

Warm Up

Met for time tc 18′

21-15-9-3

Hang Power Sn @40/25

Loadded sit up @24/16

400 mt after each set

Core 6×30″ Hollow

30″ Superman

Warm Up

Met AMRAP 15′

7 STOH @60/40

7 T2B

7 BOX JUMP

CORE 3X

5″ Ring Dip Top

5 Ring Dip

5″ Ring Dip Bottom

rest 1′

Warm Up

Gym e Str EMOM 8′

ODD 45″ Hollow H

EVEN 20 Sup. +10 Jump Lunges

Met AMRAP 18′

5 Burpee

10 Lunges Plate OH @20/15

15 Twist

20 DU

Warm up

WL Primer 2RNFT

5 Hi Hang Power Sn

5 Hang Power Sn

5 OHS

MBT 10RFT TC 15′

6 Hang Power Sn @40/25

6 Russian Swing @32/24

6 Box Jump

Warm Up

met for time 800 mt Run

30 FS

20 Burpee lateral bar

30 hang power clean

20 K2E

400 MT RUN

15 FS

10 Burpee lateral bar

15 Hang power Clean

10 K2E

Warm Up

Met -For time TC 15′

30 DL@50/40

15 HSPU

20 DL @70/50

12 HSPU

10 DL @90/60

9 HSPU

AMRAP DL

CO 8X 30″ HOLLOW Hold