WOD

wod
amrap 6′
10 box jump 60/50
6 ohs 40/30
2 bar mu

rest 5′

amrap 6′
2 bar mu
6 ohs
10 boxjump

wod
amrap 20′
bear complex at 90% bw

wod
amramp 4′ #1
27 ktb american seing
27 thrusters
27 chest to bar
rest 4′
amrap 4′ #2
21 ktb american swing
21 thrusters
21 pullup
rest 4′
amrap 4′ #3
15 ktb american swing
15 thrusters
15 toes to bar

STRENGHT
5 x 5 strict press

WOD
2 RFT
30 hang power clean
20 lateral burpees over the bar
10 stoh
RX 40 /30
SCL 30/20
BEG 20/15

WARMUP

CORE TRAINING

WOD

5K run for time

day 6
TEAM WOD x 3
for time

300 kcal row

90 power clean & jerks while partner
stay hold in wall seat
60 thrusters while partner stay hold hanging bar

30 dual ktb russian swing 24/16 while partner stay hold in over head squat

rx 40 25
scl 30 /20
beg 20 /15

wod
for time
3 rds
21 dual db deadlift
15 running man
9 dual db step over box
rx 20/15
scl 15/10
beg 10/6

wod
amrap 18′
45 wall ball shot
30 double unders
15 hspu

wod
every 4′ x 5 rounds
200 mt run
12 squat jump target
9 toes to bar
3 bar muscle up

wod

for time
20 power snatch
20 burpees pullup
20 over head squat
20 burpees pullup
20 squat snatch

rx 40/30
scl 30/20
beg 20/15