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

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