WU

FT   CT 25′

800 MT

30 DL @50/35

10 BOX JUMP

30 FS

10 BURPEE

30 PUSH JERK

400 MT RUN

15 DL

5 BOX JUMP

15 FS

5 BURPEE

15 PUSH JERK

WU

MET AMRAP 8′

8 PUSH PRESS @50/35

8 BURPEE LATERAL BAR

8 T2B

rest 2′

AMRAP 7′

7 PP

7 B.L.B

7T2B

rest2′

AMRAP6′

6 PP

6 B.L.B

6 T2B

WU

MET AMRAP 20′

30 A.SWING @24/16

20 BOX JUMP

10 RING DIP

CO 150 SIT UP

WU

WL PRIMER 3RNF

5 HANG CL HI PULL

5 HANG MUSCLE CL

5 HANG POWER CL

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

HANG POWER CLEAN @50/35

SQUAT JUMP LATERAL BAR

DU

 

WU

MET  AMRAP 25′

B.I. 1800 MT

5 PULL UPS

10 PUSH UP

15 AIR SQUAT

CO TABATA BURPEE

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