WU

GYM EMOM 8′ 30″ HS HOLD

30″ ARCH BODY

MET 6RFT

12-10-…..-2 DL @90/60

12-10-…..-2 HSPU

400 mt every 2 set

W.U.

MET AMRAP7′

16 DU

12 BOX JUMP

8 RING DIP

AMRAP7′

14 D.U.

10 BOX JUMP

6 RING DIP

AMRAP 7′

12 DU

8 BOX JUMP

4 RING DIP

 

W.U.

W.L. find your 3rm power sn

MET AMRAP 12′

10 Power sn @40/25

10 Burpee  over bb

W.U.

MET 5RFT 400 mt run   t.c. 22′

14 OHS @50/30

7 T2B

CORE 7x 30″hollow hold

30″ rest

W.U.

MET AMRAP 20′

25 Sit Up

20 Power Cl. @50/35

15 Burpee

10 Pistol

CO

Deaty by “Thrusters” 40/25

W.U.

Met    Ft

10……..1 HSPU

2……..20 Ket Sn

30 mt sprint

CO tabata A.Swing

W. U.

Gym e Str EMOM 10′

ODD 20″ HS Hold

EVEN 40″ Hollow Hold

MET

50 SIT UP

40 Lunges @20/10

30 Burpee

5 Wall Climb

40 Sit Up

30 Lunges

20 Burpee

4 Wall Climb

30 Sit UP

20 Lunges

10 Burpee

3 Wall Climb

W.U.

MET for time

20-15-10-5

C e J @50/35

Pull Ups

400 mt after each set

Core strict K2E 5XME  rest 1′

W.U.

MET  14-12-10-8-6-4-2                  tc 15′

FS @60/40

Ring dip

Core EMOM 9′

30″ Ring Dip

30″ Hollow Hold

40″ Side Planke

W.U.

W.L. Primer 2 R NFT

5 Hang Power Sn

5 Hang Squat Sn

5 Sn Balance

5 OHS 3″Bottom

MET   AMRAP 20′

10 Hang Squat Sn @40/25

10 SDHP

10 Push Ups