WU

EMOM 8′

ODD 30″ HS HOLD

EVEN 10 GOOD MORNING EMPTY BAR

MET   10 RFT       TC 15′

9 DL @90/60

6 A.SWING @24/16

3 HSPU

 

WU

GYM 5 R

30″ HOLLOW

30″ARCH

10 JUMP

MET 10-9-8-7-6-5-4-3-2-1       TC 16

PULL-UPS

BOX-JUMP

CO TABATA SQUAT

 

WU

MET FT 800 MT RUN TC 22′

40 WB

2 ROUND OF

5 BURPEE

6 JUMP IN LUNGES

7 SIT-UP

30 WB

2 ROUND OF BAS

400 MT RUN

20 WB

2 ROUND OF BAS

10 WB

2 ROUND OF BAS

 

 

WU

WL PRIMER 3RNFT

5 CL HI PULL

5 POWER CL 3″ CATCH

5 TALL CL 3″ BOT

MET “ELISABETH” 21-15-9  (T.C. 12″)

SQUAT CLEAN @60/40

RING DIP

CO FT 100 HOLLOW ROCK  (TC 6′)

WU

GYM 5X 5 SQUAT 3X BOTT

15 SIT-UP

30 SU

ME  TC 15′

BI 60 THRUSTER EMPTY BAR

THEN 6 9 12 15 18

PUSH JERK

DU

CO PLANKE HOLLOW 6X30″ ON

30″ OFF

WU  MET

AMRAP 8′ BI 400 MT RUN

THEN 10 WALL BALL

10 BOX JUMP

10 T2B

AMRAP 8′ BI 400 MT RUN

THEN 8 WALL BALL

8 BOX JUMP

8 T2B

AMRAP 8′ BI 400 MT RUN

THEN 6 WALL BALL

6 BOX JUMP

6 T2B

WU

STR  END YOUR 3 RM DL IN 15′

CLIMBING WEIGHT EVERY 2′

MET 21 18 15 12 9 6 3     TC 15′

DL @90/60

BURPEE LATERAL BAR

 

WU

MET FT   30 FS @50/35

15 HSPU

800MT RUN

20 FS

10 HSPU

400 MT RUN

10 FS

5 HSPU

200 MT RUN

CO GYM ACCUMULATE 4′ HOLLOW HOLD TC 10′