W.O.D.:

Strength: Bench Press / Chin Ups. 5 Sets: every set in 3min.

5- Wide Grip Bench Press ( RPE: 7-8)

5-Chin Ups

Metcon: Team of 2: For Time:

I.G.Y.G. 5- Rounds ( each partner)

DT. :

12 -Deadlift

9- Hang Power Clean

6- Push Jerk

BB: RX: 50/35kg. S1: 40/30kg. S2: 30/25kg. S3: 25/20kg.

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Hips Don’t Lie W.O.D.:

Strength: 4 sets: every set in 4 min.

1. BB. Back Rack Narrow Stance Squat Side to Side 6-reps
2. LandMine Curstly Lunges R-8+ L-8

12- EMOM:

1. Single KB Bounce Sumo Squats 10-12 reps
2. Leg Extension R-10+ L-10 reps
3. Weigh. Lateral Box step ups R-8 L-8 reps
4. Landmine Thrusters 10 reps

Core: 4 Sets:

1. DB Alt. Leg Toe2t 20 reps
2. Russian Twist 20 reps.

No Rest btw sets