STRENGTH every 90″ for 9′ 3 hang power clean WOD 12-9-6-3 hang squat clean shoulder to overhead bar muscle up
STRENGTH every 90″ for 9′ 3 hang power clean WOD 12-9-6-3 hang squat clean shoulder to overhead bar muscle up
STRENGTH every 90″ for 9′ 3 hang power clean WOD 12-9-6-3 hang squat clean shoulder to overhead bar muscle up
GYMNASTIC STRENGTH emom 12′ 1° 1/2 rope climb 2° 30″ hs hold 3° 20 situps WOD 3 rnds 20 lunges with kb/db 15 ring dip 400 mt run
STRENGTH every 2′ for 10′ 2 front squat WOD for time: 100 a.swing 24/16kg 75 burpees 50 cal row 25 hspu
STRENGTH every 2′ for 10′ 2 push press WOD 4 rnds 1′ push jerk 50/35kg 1′ pullup 1′ double unders 1′ rest
WOD amrap 5′ 2 rnds 5 strict pullup 10 hspu 15 sit up 20 cal row IN THE REMAINING TIME: max reps double unders (rest 2′ and repeat)
STRENGTH emom 12′ odd: 2 power clean even: 6/8 strict ring dip WOD 6 rnds 30″ max reps thrusters 43/30kg 30″ rest 30″ max reps box jump over 30″ rest
GYMNASTIC CONDITIONING emom 12′ 1° 30/60 double unders 2° 1/3 wall walk 3° 7/14 ttb WOD amrap 15′ 10 pullup 15 h.r push up 20 sit up
STRENGTH every 2′ for 10′ 4 front squat WOD emom 15′ 1° 15 sumo deadlift high pull 2° 30″ wallball 3° 15/12 cal row 4° 30″ hspu 5° rest
STRENGTH every 2′ for 10′ 4 push press WOD amrap 13′ 1 rope climb 21 air squat 9 push jerk 60/40kg 200 mt run