W. U.

Gym e Str EMOM 10′

ODD 20″ HS Hold

EVEN 40″ Hollow Hold

MET

50 SIT UP

40 Lunges @20/10

30 Burpee

5 Wall Climb

40 Sit Up

30 Lunges

20 Burpee

4 Wall Climb

30 Sit UP

20 Lunges

10 Burpee

3 Wall Climb

W.U.

MET for time

20-15-10-5

C e J @50/35

Pull Ups

400 mt after each set

Core strict K2E 5XME  rest 1′

W.U.

MET  14-12-10-8-6-4-2                  tc 15′

FS @60/40

Ring dip

Core EMOM 9′

30″ Ring Dip

30″ Hollow Hold

40″ Side Planke

W.U.

W.L. Primer 2 R NFT

5 Hang Power Sn

5 Hang Squat Sn

5 Sn Balance

5 OHS 3″Bottom

MET   AMRAP 20′

10 Hang Squat Sn @40/25

10 SDHP

10 Push Ups

W.U.

MET AMRAP25′

30 DL

30 WB

800 MT

20 DL

20 WB

400 MT

10 DL

10 WB

200 MT

AMRAP WB   5 Burpee if you fall in down the ball

W.U.

MET 16-14-12-10-8-6-4-2

HSPU

A.Swing @24/16

15 D.U. After each set

CO EMOM 8′

ODD 25 sit-up

EVEN 45″ Planke on arm

W.U.

W.L. find in 12′ your 3 RM OHS from floor

MET AMRAP 12′ LADDER

2-4-6….OHS

2-4-6….T2B

W.U.

MET 21-15-9

Hang Power Clean @40/25

Thrusters

Box Jump

400 mt after each set

CO strict K2E 5X4/6

W.U.

SKILL 10′ Split Jerk

MET 30 STOH @60/40

10 Burpee lateral bar

10 Pistol (5+5)

20 STOH

10 Burpee lateral bar

10 Pistol

10 STOH

10 Burpee

10 Pistol

5 STOH

10 Burpee

10 Pistol

W.U.

Met Amrap 20′

B.I. 1800 mt

then

10 Power Clean @50/30

8 Burpee over the B.B.

6 T2B

Co  1 sit 5x me rest 45″