W.U.

W.L. 2 RNFT

5 Hi Hang Power Sn @20/15

5 Hang Power Sn

5 Pause Sn.

Met 11-9-7-5-3

Hang Squat Sn

Ring Dip

1 Rope Climb After each set

W.U.

Met  AMRAP 6′

15 Wall Ball

12 Push Up

18 DU

rest 2′

Met  AMRAP 6′

12 Wall Ball

9 Push Up

15 DU

rest2′

Met  AMRAP 6′

9 Wall Ball

6 Push Up

12 DU

rest 2′

W.U.

Met AMRAP 20′

30 A.Swing @24/16

20 Goblet Squat

10 HSPU

Core 2x Tabata Hollow  20″ rest40″

arch. 20″

W.U

W.L. Primer 2RNFT

5 Muscle CL

5 Power CL

5 Tall Clean

Met AMRAP 15′ ladder

2-4-6….Power Clean @60/40

2-4-6….Burpee box jump

Warm Up

Gym e Str 7×30″ Planke

rest 30″

Met 21-15-9   t.c. 18′

DL @90/60

Pull Ups

600 mt Run  after each set

Warm Up

Met for time tc 20′

1200 mt Run

50 WB

40 A.Swing

30 Box Jump

CO 150 SIT UP tc 6′

Warm Up

Str EMOM 10′

2/3 Trusters

MET AMRAP 12′

Ladder up 3-6-9-12…

Trusters @40/25

Burpee over bb

Warm Up

Met for time tc 18′

21-15-9-3

Hang Power Sn @40/25

Loadded sit up @24/16

400 mt after each set

Core 6×30″ Hollow

30″ Superman

Warm Up

Met AMRAP 15′

7 STOH @60/40

7 T2B

7 BOX JUMP

CORE 3X

5″ Ring Dip Top

5 Ring Dip

5″ Ring Dip Bottom

rest 1′

Warm Up

Gym e Str EMOM 8′

ODD 45″ Hollow H

EVEN 20 Sup. +10 Jump Lunges

Met AMRAP 18′

5 Burpee

10 Lunges Plate OH @20/15

15 Twist

20 DU