Warm Up

WL Primer 2 RNFT

5 Hi Hang Power Sn.

5 Hang Power Sn.

5 OHS

WOD AMRAP 15′

3 Hang Power Sn Ladder @40/25

6 Lunges Front Rack

7 Strict Push Ups

CO 3×30″ Planke

30+30″ Side Planke

30″ Frontal Planke

Warm Up

Gym. Ladder Pull Ups 5xmax rest 30″

WOD for time 15-12-9-6 (tc 18′)

HSPU

Box Jump

400 mt run after each set

CO Hollow 6×30″ rest 30″

Warm Up

Gym. e Str. EMOM 8′

ODD 10 Good Morning

30″ Superman Position

EVEN 6 Russian Swing

6 Burpee

WOD FOR TIME (18′)

27 D.L.@90/60

3 A.Swing

10 Push Up

21 D.L.

9 A.Swing

10 Push Up

15 D.L.

15 A.Swing

10 Push Up

9 D.L.

21 A.Swing

10 Push Up

3 D.L.

27 A.Swing

10 Push Up

Warm Up

WL Primer 2 RNFT

5 Hi Hang Power Snatch

5 Hang Power Snatch

5 Power Snatch

WOD 7 RFT

5 Power Snatch @40/25

6 Burpee over B.B.

7 Wall Ball

CO 100 Sit Up T.C. 5′

Warm Up

Gym volume EMOM 12′

1 40″ Hollow

2 40″ Superman

3 40″ Hollow Rock

4 40″ Superman Rock

WOD: AMRAP 6′

B.I. 400 MT RUN

then 10 Pull Ups

10 Pistol Squat  rest1′

AMRAP 5′

B.I. 400 MT RUN

then 8 Pull Ups

8 Pistol Squat  rest1′

AMRAP 4′

B.I. 400 MT RUN

then 6 Pull Ups

6 Pistol Squat

Warm Up

STR Back Squat : 3 Rm Max

WOD: AMRAP 10′

5 Burpee

10 Thrusters @40/25

15 A.Swing @24/16

Warm Up

WOD for time (T.C. 15′)

21-18-15-12-9-6-3

D.U.

Push Press @50/30

Lunges

CORE Planke Hollow 6×30″ rest 30″

Warm Up

WL Primer 2 RNFT

5 Hi Hang Clean @20/15

5 Hang Power Clean

5 Front Squat

5 Tall Clean

WOD: AMRAP 12′

3-6-9-12 Hang Power Clean @60/35

3-6-9-12 T2B

CO Tabata Squat rest 1′

Tabata Push Up

Warm Up

WOD :10 RFT  (T.C 16′)

10 Burpee

5 Box Jump @24/20

1 Wall Climb 10″ Hold

C-Core: EMOM 9′

1- 1′ Hollow Hold

2- 1′ Superman Hold

3′- 20 Sit Up

Warm Up

EMOM 8′ ODD Russian Swing

20″ Side Planke

EVEN 40″Hollow

WOD 12′ Ladder Up

3-6-9 A.Swing @24/16

3-6-9 D.L. @90/60

3-6-9 V Up