WU

MET AMRAP 15′

10 Push Jerk @60/40

10 Power Clean

10 Burpee lateral bar

co sit 5×30″ on

30″ off

WU

MET AMRAP 20′

5 HANG POWER SN

10 BOX JUMP

15 SIT-UP

CO 6X30″ HOLLOW

30″ ARCH

WU TEAM X2

MET 50 WALL BALL 9/6

50 A.Swing 24/16

50 Burpee

50 Hang Power Cl 40/25

40 WALL BALL

40 A.Swing

40 Burpee

40 Hang Power Cl

30 WALL BALL

30 A.Swing

30 Burpee

30 Hang Power Cl

WU

GYM EMOM 8′ 30″ HS HOLD

30″ ARCH BODY

MET 6RFT

12-10-…..-2 DL @90/60

12-10-…..-2 HSPU

400 mt every 2 set

W.U.

MET AMRAP7′

16 DU

12 BOX JUMP

8 RING DIP

AMRAP7′

14 D.U.

10 BOX JUMP

6 RING DIP

AMRAP 7′

12 DU

8 BOX JUMP

4 RING DIP

 

W.U.

W.L. find your 3rm power sn

MET AMRAP 12′

10 Power sn @40/25

10 Burpee  over bb

W.U.

MET 5RFT 400 mt run   t.c. 22′

14 OHS @50/30

7 T2B

CORE 7x 30″hollow hold

30″ rest

W.U.

MET AMRAP 20′

25 Sit Up

20 Power Cl. @50/35

15 Burpee

10 Pistol

CO

Deaty by “Thrusters” 40/25

W.U.

Met    Ft

10……..1 HSPU

2……..20 Ket Sn

30 mt sprint

CO tabata A.Swing

W. U.

Gym e Str EMOM 10′

ODD 20″ HS Hold

EVEN 40″ Hollow Hold

MET

50 SIT UP

40 Lunges @20/10

30 Burpee

5 Wall Climb

40 Sit Up

30 Lunges

20 Burpee

4 Wall Climb

30 Sit UP

20 Lunges

10 Burpee

3 Wall Climb