WOD

A. core strenght
4 x 6+6 half kneeling ktb bottom up press

B. wod
3 rope climb
20 db suite case deadlift
6 rope climb
20 db hang snatch alternated
9 rope climb
20 db hanh clean & jerk
rx 20 /15
scl 15/10
beg 12 /8

wod
6 RFT
8 hspu
10 chest to bar pullup
6 + 6 single leg squat box L & R

“SMALL “
3 RFT
1K ROW
50 BURPEES
50 BOXJUMP 60/50
800MT RUN

team wod x 2

for time

5 km row / 10 km bike

30 D ball clean
400 mt farmer carry 2 ktb 32/24
50 toes to bar
60 thrusters * empty bar
70 v-up

wod
3 rds
10 dead lift
20 dips
30 walking lunges

rrst 3′

3 rds
30 deadift
20 dips
10 walking lunges

rx 50/35
scl 40/25
beg 30/20

A. clean & jerk
5 /4 /3 /2 /1
every 2′

B. ” GRACIE “
for time
30 clean & jerk

rx 60 /40
scl 50 /35
beg 30 /20

A. strenght
find your max effort strict pullups
then
5 x 50% m.e.
every 2′

B. wod
5 RFT
1 barbell complex ( 1 power snatch + 1 hang squat snatch + 1 over head squat )
6 double db step over box
12 ktb american swing

after each rnd 1′ rest

wod
5 rds
20/15 kcal
15 front squat

• rest 3′-

18-15-12-9-6
power clean
every rounds perform
200mt run

time cap 25′

rx 50/35
scl 40/30
beg 30/20

hero wod
” HAVANA “

amrap 25′
150 double unders
50 pushup
15 power clean ( 185 /125 lbs )

team wod x 2
3 rounds of :

50 wall ball *
50 kcal *
25 synchro lateral burpees over bar

• durimg exercise player 1 work , player 2 hold big hige D ball