WOD

A. STRENGHT
5 x 5 push press
start every 2′

B. WOD
FOR TIME
21-15-9
hang power snatch
ring dip
knee to chest from ring support

— REST DAY —

“HELEN”

3 rounds for time

400mt run

21 ktb swing @24/16

12 pullup

“LINDA”

For time

10.9.8.7.6.5.4.3.2.1

deadlift @1,5bw

bench press @bw

squat clean @0.75bw

WOD

5 ROUNDS FOR TIME

7 deadlift
7 toes to bar
7 push press
700mt row or sky/1500mt bike
rx 50/35
scl 40/25
beg 20/15

WOD
FOR TIME
3 RDS
10 burpees bjo @60/50
10 one db snatch
alternated
30 double unders
–rest 1′–
3 RDS
6 burpees bjo
6 one db snatch
alternated
30 double unders
rx 20/15
scl 15/10
beg 10/6

FOR TIME
run
2 x 600mt rest 1’30”
3 x 300mt rest 1′
4 x 200mt rest 45″
5 x 100mt rest 30″

Emom 9′
0′ 5 power clean @60%
1′ 5 pullup
2′ 5 burpees
..repeat

wod
for time
21.18.15.12.9.6.3
deadlift unbroken
after each set complete 10 burpees lateral over the bar
rx 80/55
scl 60/35
beg 30/20

— Rest Day —

Day 6

HERO WOD

“MANION”

7 rounds for time of
400mt run
29 back squat

rx 60/40
scl 50/30