Warm up

Gym e str EMOM 8′

ODD 20″ HS HOLD+ 6 STEP UP 2 DROP UNDER

EVEN 30″ HOLLOW+6 VERTICAL JUMP

MET 7RFT

7 HSPU

7 BOX JUMP

1 ROPE CLIMB

Warm Up

Wl Primer 2 RNFT 5 Hang Power Sn

5 Tall Sn

5 OHS

WOD 12-9-6-3

Hang Squat Sn @40/25

Burpee  Lateral Bar

400 mt run after each set

Warm Up

Met AMRAP 5′

8 T2B

16 Goblet Squat rest2′

AMRAP 5′

12 K2E

12 Russian Swing rest2′

AMRAP 5′

16 Sit Up

9 A.Swing

Core 3x 30″ planke

30″ side planke dx

30″ side planke sx

Warm Up

Gym e Str  EMOM 8′

ODD 3-5 Strict Ring Dip

EVEN 3-5 B Trail Pull Up

WOD 15-12-9-12-15 TC 18′

Power Sn

K2E

200 mt after each set

Warm Up

Wod AMRAP 20′ ladder

2-4-6 DL @90/60

2-4-6 Wall ball 9/6

2-4-6 V-Up

CO 100 Sit up

Warm Up

WL Primer 2 RNFT

5 Hang Power Clean

5 Fs 3″ Bot Pos

5 Tall Clean

Met for time tc 18′

800 mt run

12 Hang Squat Clean

12 T2B

400 mt run

9 Hang Squat Clean

9 T2B

200 mt run

6 Hang Squat Clean

6 T2B

Warm Up

WOD 5x max strict ring dip rest1′

Met AMRAP 15′

B.I. 50 Burpee then

4 RFT

6 Push Up

8 Box Jump

10 D.U.

AMRAP Burpee

Warm Up

WOD AMRAP 15′

11 SHLHP @40/25

7 Thrusters

4 A.swing @32/24

CO 2′ Tabata SH.Press  rest1′ @24/16

2′ Tabata Push Press rest1′

2′ Tabata Push Jerk

Warm Up

WOD  for time

400 mt Run

21 Hang Power Sn @40/25

12 HSPU

400 mt Run

15 Hang Power Sn

6 HSPU

400 mt Run

3 Hang Power Sn

3 HSPU

CORE 6XME Strict K2E

Warm Up

Gym EMOM 8′

ODD 6 Step Up + 8 Drop Down + 5 Burpee

EVEN 6 Hang Muscle Clean @20/15 + 5 Wall Ball

WOD 4RFT

400 mt RUN

10 Wall Ball

10 Hang Power Clean @40/25

10 Burpee Box Jump