Warm Up

met for time 800 mt Run

30 FS

20 Burpee lateral bar

30 hang power clean

20 K2E

400 MT RUN

15 FS

10 Burpee lateral bar

15 Hang power Clean

10 K2E

Warm Up

Met -For time TC 15′

30 DL@50/40

15 HSPU

20 DL @70/50

12 HSPU

10 DL @90/60

9 HSPU

AMRAP DL

CO 8X 30″ HOLLOW Hold

Warm Up

Review Ket Sn

WOD AMRAP 18′ LADDER

2-4-6…Trusters

2-4-6…Ket Snatch

2-4-6…Box Jump

Warm up

WL primer 2RNFT

5 Hi Hang Power Sn

5  Hang Power Sn

5 Hang Squat Sn

met 15-12-9-6-3

Hang Squat Sn @40/25

Burpee/Wb

20 DU AFTER EACH SET

Warm up

Met AMRAP6′ B.I. 400 mt RUN

8 Pull Ups

8 Push Up

AMRAP6′ B.I. 400 mt RUN

7 Pull Ups

7 Push Up

AMRAP6′ B.I. 400 mt RUN

6 Pull Ups

6 Push Up

Gym Strec 4xme ring dip

Warm up

met AMRAP 20′

5 Power Clean @60/40

10 Sit Up

15 Wall ball

Warm Up

Met for time tc15

4->  12  lunges in front rack @50/35

5->  1 wall climb

20 russian twist @24/16

Gym str EMOM 10′

ODD me strict pull ups

EVEN hollow position 30″

Warm Up

Met for time 1200 mt run

30 A.Swing @24/16

20 Box Jump

10 DU

25 A.Swing

15 Box Jump

10 DU

20 A.Swing

10 Box Jump

10 DU

co tabata push ups

Warm up

Met AMRAP 20′

6 Push Press @50/35

8 Power Clean

10 Burpee over the BB

CO 150 Sit Up tc 6′

Warm Up

Met AMRAP 15′

2 Pistol

2 K2E

1 rope climb

4 Pistol

4 K2E

1 rope climb

Gym  EMOM 8′ ODD 30″ Planke Hold

EVEN me strict push ups

diamond