20 EMOM (Rpe 8)

1st: 12 Goblet Cossack Squat (6-6)

2nd: 12 Push Ups

3rd: 12 Goblet Box Step Ups (6-6)

4th: 12 Bridge Hold Floor Press

5th: REST

Team of 2

16 AMRAP

200m Ergo + 10 Burpee (same time)

30 Sandbag Clean

30 V-Ups

HYROX CLASS

WOD

20 Amrap Team of 2

60m Shuttle Run

100 Goblet Squat

1000m Ergo

60m Front Rack Carry

CORE 5 SETS

15 Side Bend DB/KB (each side)

15 Weighted Sit Ups

30 Mountain Climbers

30 Sn Plank

Gymnastics Class

4×4 AMRAP
1- Max. Pull Up
rest 2 min.
2- Max. Deficit Push Up
rest 2 min.
3- Max. Toes to Bar
rest 2 min.
4- Max. Alt. Pistol Squat

Acs. 3 Sets
10-12 Barbell Z Press
20 Alt. Gorilla Row
Max. Banded Face Pull
Max. Banded Hammer Curl