WOD

Strength: 3 sets: every set in 3min.

BB Hip Thrust 10-12 reps %85

Dual DB Romanian Deadlifts 10-12 reps (RPE9)

32 Emom:

1. Standing Bike / Air Dyne/ Run 40sec.
2. Sled Push 20m( 100/ 80kg)
3. DU 50/ SU100
4. Rest
5. Row/ Ski 40sec.
6. Pull Ups 10-12
7. Alt.V-ups 16
8. Rest

Gymnastics Class

16 Rounds
IGYG (each 8 Rounds)
5 Muscle Up (8 C2B Pull Up – 10 Pull Up – 12 Aus. Pull Up)
10 Handstand Push Up (12 Pike Push Up – 15 DB Z Press)
15 Toes to Bar (15 V-Up – 18 Sit-Up)
30 Double Under (50 Single Under)

3 Sets
5 Dragon Fly
10 Reverse Biceps Curl
10 DB Overhead Triceps Ext.
Max. Banded Face Pull