WU

GYM 5X 5 SQUAT 3X BOTT

15 SIT-UP

30 SU

ME  TC 15′

BI 60 THRUSTER EMPTY BAR

THEN 6 9 12 15 18

PUSH JERK

DU

CO PLANKE HOLLOW 6X30″ ON

30″ OFF

WU  MET

AMRAP 8′ BI 400 MT RUN

THEN 10 WALL BALL

10 BOX JUMP

10 T2B

AMRAP 8′ BI 400 MT RUN

THEN 8 WALL BALL

8 BOX JUMP

8 T2B

AMRAP 8′ BI 400 MT RUN

THEN 6 WALL BALL

6 BOX JUMP

6 T2B

WU

STR  END YOUR 3 RM DL IN 15′

CLIMBING WEIGHT EVERY 2′

MET 21 18 15 12 9 6 3     TC 15′

DL @90/60

BURPEE LATERAL BAR

 

WU

MET FT   30 FS @50/35

15 HSPU

800MT RUN

20 FS

10 HSPU

400 MT RUN

10 FS

5 HSPU

200 MT RUN

CO GYM ACCUMULATE 4′ HOLLOW HOLD TC 10′

WU

MET  FR 10-9-8-7-6-5-4-3-2-1    TC 20′

CeJ

PULL-UP

5 BURPEE EVERY 2’30”

CO TABATA AIR SQUAT

 

WU

GYM E STR   EMOM 8′

ODD 30″ HS HOLD

EVEN 40″ HOLLOW HOLD

MET    AMRAP 15′     LADDER UP

3-6-9-…. A. SWING

2-4-6-…..BOX JUMP

1-2-3-……WALL-CLIMB

 

WU  PRIMER 3 RNFT

5 HANG SN HI PULL

5 HANG MUSCLE SN

5 HANG POWER SN      3 CATCH

MET 16 14 12 10 8 6 4 2

HANG POWER SN @40/25

RING DIP

30 DU/ 15 BURPEE

ALTERNATIVE  EVERY 2 ROUND

WU

MET       AMRAP 6′

7 PUSH PRESS @50/35

8 PISTOL

9 K2E      rest2′

AMRAP 6′

6 PUSH PRESS

7 PISTOL

8 K2E      rest2′

5 PUSH PRESS

6 PISTOL

7 K2E

WU

MET AMRAP 25′

10 POWER SN

15 T2B

20 WALL BALL