WU

STR     EMOM 10′

ODD 5 DL

EVEN 40″ HOL.

MET    AMRAP 15′ LADDER UP

3-6-9……DL @90/60

3-6-9…..LUNGES KET OH @24/16

3-6-9……A.SWING @24/16

WU

MET AMRAP20′

9 WB

6 Burpee

3 A.Swing @24/16

CO EMOM 8′

4O” Hollow Rock

40″ Sup. Rock

WU

MET 15-12-9-6    TC 18′

Thruster @40/25

Pull Ups

400 mt Run after each set

CO Planke Hollow

WU

WL Primer 2x

5 Hang Sn Hi Pull

5 Hang Muscle Sn

5 Hang Power Sn

MET  AMRAP 15′

Hang Power Sn Ladder 3-6-………@40/25

10 Burpee Box Jump

WU

MET AMRAP 18′

15 SIT UP

10 Pistol

5 Ring dip strict

1 Rope climb

co tabata push up

WU

GYM STR  EMOM 9′

40″ Hollow

4o” Arch

10 FS

MET 7RFT  TC 16′

21 DU

14 FS @50/35

7 T2B

WU

MET AMRAP 15′

10 Push Jerk @60/40

10 Power Clean

10 Burpee lateral bar

co sit 5×30″ on

30″ off

WU

MET AMRAP 20′

5 HANG POWER SN

10 BOX JUMP

15 SIT-UP

CO 6X30″ HOLLOW

30″ ARCH

WU TEAM X2

MET 50 WALL BALL 9/6

50 A.Swing 24/16

50 Burpee

50 Hang Power Cl 40/25

40 WALL BALL

40 A.Swing

40 Burpee

40 Hang Power Cl

30 WALL BALL

30 A.Swing

30 Burpee

30 Hang Power Cl

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