WARM UP

5′ ROW+5′ D.U.

3 RND

3 ROPE PULL

5 CHIN UP

10 SIT UP

SKILL

ROPE CLIMB

EMOM 12′

ODD – 1/2 ROPE CLIMB

EVEN – 10/15 CAL ROW

REST 4′

EMOM 12′

ODD – 8/12 THRUSTER

EVEN – 150/200 M RUN

WARM UP

10′ RUN INCREASE LOAD EVERY 2′

3 RND

10 BOX STEP UP

8 BURPEES

6 WALL BALL

DEADLIFT

5 5 5 5

METCON

10 9 8 7 6 5 4 3 2 1

OHS FTG

HSPU

WARM UP

5’ROW + 5′ D.U.

3 RND

A/R BEAR STEP

10 BAR SWING

10 RING ROW

10 V PUSH UP

3 RND (NOT FOR TIME)

5 STRICT HSPU

7  STRICT PULL UP

9 STRICT RING DIP

12′ AMRAP

20 SWING

10 BURPEES OVER THE BARBELL

5 CLEAN AND JERK

WARM UP

5′ RUN

EMOM 6′

ODD – 10 AIR SQUAT + 20 LOUNGE

EVEN – 10 SIT UP + 10 BACK EXTENSION

STRENGHT

BACK SQUAT

5 5 5 5 @ 80% 1 RM

10 RND

10 PUSH UP HR

10 BOX JUMP

10 T2B

WARM UP

5′ D.U. + 5′ ROW

EMOM 6′

5 RING ROW + 5 RING DIP

SKILL

RING MUSCLE UP

15′ AMRAP

3 RMU

6 C2B

9 POWER CLEAN

12 WALL BALL

WARM UP

5′ RUN

3 RND

10 KB PRESS (5 X ARM)

10 SIT UP

10 BACK EXTENSION

STRENGHT

PUSH PRESS

5 5 5 5 @ 80% 1 RM

EMOM 25′ (5 RND)
1- 8/12 CAL ROW

2- 8/12 THRUSTER

3- 8/12 BOX JUMP OVER

4- 1/2 ROPE CLIMB

5- REST