Warm Up

Gymnastic & Strength 4×5 Strict Push Ups

10 D.U. rest 1′

WOD B.I. 50 Thruster @20/15

then 45 Sit-Ups

40 Push Press@ 40/25

35 D.U.

30 Sit-Ups

25 Push-Jerk@40/25

20 D.U.

15 Sit-Ups

10 STOH @60/25

5 D.U.

Warm Up

WOD : AMRAP 15′

3 Hang Squat Clean ladder

9 Box jump

18 D.U.

CO 3X3 Tall Clean  rest 30″

3×3 Jerk rest 30″

3×3 split jerk rest 30″

3xmax strict K2E

B.I. 400 m.t. Run

10 Hang Power Clean

8 K2E rest 1′

Warm Up

WOD : AMRAP 7′

30 D.L. KET

12 T2B REST 1′

AMRAP 6′

20 Russian Swing

10 T2B rest 1′

AMRAP 5′

10 A.Swing

8 T2B

CO

TABATA ON HOLLOW

OFF SUPERMAN

Warm Up

WOD for time

B.I. 800 m.t. Run

then 30 wall ball

21 push ups

1 rope climb

20 wall ball

15 push up

1 rope climb

10 wall ball

9 push ups

1 rope climb

Warm Up

SKILL Pistol

WOD : 4RFT 400 M.T. RUN

15-12-10-8 Pull-Ups

8 Pistol

CO 5×1′ wall Handstand ability

Warm Up

Gymnastic & Strength EMOM 10′

ODD 3/5 OHS ME

EVEN 45″ Hollow

WOD AMRAP 12′

8 OHS @50/30

16 V-Up

24 D.U.

Warm Up

Gymnastic & Strength EMOM 10′

ODD 5 A.Swing + 10 vertical jump

EVEN 10 Wall climb

WOD AMRAP 12′

8 A.Swing @24/16

8 Box Jump

1 Wall Clim Ladder after each set