Warm Up

Gym e Str  EMOM 8′

ODD 3-5 Strict Ring Dip

EVEN 3-5 B Trail Pull Up

WOD 15-12-9-12-15 TC 18′

Power Sn

K2E

200 mt after each set

Warm Up

Wod AMRAP 20′ ladder

2-4-6 DL @90/60

2-4-6 Wall ball 9/6

2-4-6 V-Up

CO 100 Sit up

Warm Up

WL Primer 2 RNFT

5 Hang Power Clean

5 Fs 3″ Bot Pos

5 Tall Clean

Met for time tc 18′

800 mt run

12 Hang Squat Clean

12 T2B

400 mt run

9 Hang Squat Clean

9 T2B

200 mt run

6 Hang Squat Clean

6 T2B

Warm Up

WOD 5x max strict ring dip rest1′

Met AMRAP 15′

B.I. 50 Burpee then

4 RFT

6 Push Up

8 Box Jump

10 D.U.

AMRAP Burpee

Warm Up

WOD AMRAP 15′

11 SHLHP @40/25

7 Thrusters

4 A.swing @32/24

CO 2′ Tabata SH.Press  rest1′ @24/16

2′ Tabata Push Press rest1′

2′ Tabata Push Jerk

Warm Up

WOD  for time

400 mt Run

21 Hang Power Sn @40/25

12 HSPU

400 mt Run

15 Hang Power Sn

6 HSPU

400 mt Run

3 Hang Power Sn

3 HSPU

CORE 6XME Strict K2E

Warm Up

Gym EMOM 8′

ODD 6 Step Up + 8 Drop Down + 5 Burpee

EVEN 6 Hang Muscle Clean @20/15 + 5 Wall Ball

WOD 4RFT

400 mt RUN

10 Wall Ball

10 Hang Power Clean @40/25

10 Burpee Box Jump

Warm Up

WOD

AMRAP 6′ 10 STOH @60/40

10 Pistol

10 D.U. rest1′

AMRAP 5′ 8 STOH @60/40

8 Pistol

8 D.U. rest1′

AMRAP 4′

6 STOH @60/40

6 Pistol

6 D.U.

CO 5X30″ Hollow Rock

Warm Up

Gym e Str EMOM 10″

ODD 30″ HS HOLD

EVEN 20″ Side Planke

WOD AMRAP15′

B.I. 800 MT RUN then

10 Weighted Sit Up

10 Box Jump

1 Wall Climb

Warm Up

WOD AMRAP 18′

3 D.L. Ladder @90/60

1 Round Cindy

5 Pull-Ups

10 Push Up

15 Squat

CO Tabata Burpee