Warm Up

MET AMRAP 15′

21 Hang Power Sn @40/25

15 T2B

15 Hang Power Sn @40/25

12 T2B

9 Hang Power Sn @40/25

9 T2B

3 Hang Power Sn @40/25

6 T2B

AMRAP Hang Power Sn    with 3 Burpee if you drop

CO TABATA Burpee

Warm Up

Gym e Str EMOM 8′

ODD 30″ Planke on the hand + 10 Bottom Squat

EVEN 30″ lombar curve +10 Air Squat

MET  AMRAP 12′

10 V-UP

8 Front Squat @60/40

6 HSPU

Warm Up

Met 4 RFT

400 mt Run

10 Burpee box Jump

10 A.Swing @25/16

400 mt Run

8 Burpee box Jump

12  A.Swing @25/16

400 mt Run

6 Burpee box Jump

14  A.Swing @25/16

400 mt Run

4 Burpee box Jump

18  A.Swing @25/16

CO AMRAP 7′ TGU @24/16

Warm Up

Met  21-15-9-3      T.C. 15′

Hang Power Clean @50/30

Pull Up

D.U.

CORE 5X30″ L.Sit rest 30′

Warm up

Met AMRAP 16′

B.I. 50 Trusters Empty Bar             then

10 Pendlav Row @40/25

12 Trusters

14 Sit Up

Gym EMOM 8′

ODD Max Strict Push Up

EVEN 45″ Hollow Position

Warm Up

Gym AMRAP 7′ Burpee rest3′

Met for time

2-4-6-8-10-12 Power Clean @60/40

12-10-8-6-4-2 Wall Ball

10 DU After each set

Warm Up

Met AMRAP 15′

5 Push Press @50/35

10 DL

15 Lunges Plate Oh

Core 4′ Tabata Hollow

4′ Tabata Superman

Warm up

Gym e str EMOM 8′

ODD 20″ HS HOLD+ 6 STEP UP 2 DROP UNDER

EVEN 30″ HOLLOW+6 VERTICAL JUMP

MET 7RFT

7 HSPU

7 BOX JUMP

1 ROPE CLIMB

Warm Up

Wl Primer 2 RNFT 5 Hang Power Sn

5 Tall Sn

5 OHS

WOD 12-9-6-3

Hang Squat Sn @40/25

Burpee  Lateral Bar

400 mt run after each set

Warm Up

Met AMRAP 5′

8 T2B

16 Goblet Squat rest2′

AMRAP 5′

12 K2E

12 Russian Swing rest2′

AMRAP 5′

16 Sit Up

9 A.Swing

Core 3x 30″ planke

30″ side planke dx

30″ side planke sx