Warm Up

Review Ket Sn

WOD AMRAP 18′ LADDER

2-4-6…Trusters

2-4-6…Ket Snatch

2-4-6…Box Jump

Warm up

WL primer 2RNFT

5 Hi Hang Power Sn

5  Hang Power Sn

5 Hang Squat Sn

met 15-12-9-6-3

Hang Squat Sn @40/25

Burpee/Wb

20 DU AFTER EACH SET

Warm up

Met AMRAP6′ B.I. 400 mt RUN

8 Pull Ups

8 Push Up

AMRAP6′ B.I. 400 mt RUN

7 Pull Ups

7 Push Up

AMRAP6′ B.I. 400 mt RUN

6 Pull Ups

6 Push Up

Gym Strec 4xme ring dip

Warm up

met AMRAP 20′

5 Power Clean @60/40

10 Sit Up

15 Wall ball

Warm Up

Met for time tc15

4->  12  lunges in front rack @50/35

5->  1 wall climb

20 russian twist @24/16

Gym str EMOM 10′

ODD me strict pull ups

EVEN hollow position 30″

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Met for time 1200 mt run

30 A.Swing @24/16

20 Box Jump

10 DU

25 A.Swing

15 Box Jump

10 DU

20 A.Swing

10 Box Jump

10 DU

co tabata push ups

Warm up

Met AMRAP 20′

6 Push Press @50/35

8 Power Clean

10 Burpee over the BB

CO 150 Sit Up tc 6′

Warm Up

Met AMRAP 15′

2 Pistol

2 K2E

1 rope climb

4 Pistol

4 K2E

1 rope climb

Gym  EMOM 8′ ODD 30″ Planke Hold

EVEN me strict push ups

diamond

Warm Up

Met for time t.c. 15′

800 mt run

21 DL @90/60

9 WB @9/6

400 mt run

15 DL

15 WB

200 mt run

9 DL

21 WB

CORE 5X1′ HOLLOW rest1′

Warm Up

MET 10 RFT

5 Push Press @50/35

10 A. Swing @32/24

15 DU

CORE 5XME Strict K2E