Warm Up

WOD

AMRAP 6′ 10 STOH @60/40

10 Pistol

10 D.U. rest1′

AMRAP 5′ 8 STOH @60/40

8 Pistol

8 D.U. rest1′

AMRAP 4′

6 STOH @60/40

6 Pistol

6 D.U.

CO 5X30″ Hollow Rock

Warm Up

Gym e Str EMOM 10″

ODD 30″ HS HOLD

EVEN 20″ Side Planke

WOD AMRAP15′

B.I. 800 MT RUN then

10 Weighted Sit Up

10 Box Jump

1 Wall Climb

Warm Up

WOD AMRAP 18′

3 D.L. Ladder @90/60

1 Round Cindy

5 Pull-Ups

10 Push Up

15 Squat

CO Tabata Burpee

Warm Up

WL 2RNFT

5 Hang Muscle Clean

5 Hang Power Clean

5 Power Clean

WOD bench “Elisabeth”

21-15-9

Clean @60/40

Ring Dip

CO L-Sit on the ring 4xmax

Warm Up

Gym e Str EMOM 10′

ODD 40″ Hollow

EVEN 40″ Arch

WOD 4 RFT

400 MT RUN

25 OHS @40/25

Warm Up

Mob. 4×1′ Bottom Position Squat

WOD for time

30 Thrusters @40/25

30 Burpee over BB

30 Goblet Squat @24/16

20 Thrusters

20 Burpee over BB

20 Russian Swing

10 Thrusters

10 Burpee over BB

10 A.Swing

Warm Up

Skill Rope Climb

WOD AMRAP 12′

20 D.U.

10 HSPU

1 Rope Climb

Co 150 sit up t.c. 7′

Warm Up

Gym e Str EMOM 10′

ODD Strict Pull Ups

EVEN Hollow Hold 40″

WOD 10 RFT

7 Power Sn @40/25

11 Wall Ball

Warm Up

WOD for time  t.c 18′

800 mt Run

30 D.L. @80/60

15 Push Ups

400 mt Run

20 D.L.

10 Push Up

200 mt Run

10 D.L.

5 Push Up

Co Rolling 5xme rest1′