W.O.D.:
Strength: 4 sets: every set in 3 min. ( RPE-6.5/7)
10- reps Seated Shoulder Press
10-12 reps Incline Bent Over Row
Metcon: Semifinals
5 sets: every set in 3 min.
15/12 cal Ergo
8 Str. HandStand Push Ups ( S1: 5 H.S.P.U.)
16 Hang DB Snatches ( DB: 22.5/15kg)
8 Str. HandStand Push Ups (S1: 5 H.S.P.U.)
__2 min Rest btw sets__
Acc.Work: 3 sets:
Turkish Get Ups R-2 L-2
KB. Reverse Crunches 12 reps
GYMNASTICS CLASS
12 EMOM 30on/30off
Muscle Ups
Handstand Hold
Double Unders
Deficit Push Ups
18 AMRAP
10 Archer Pull Up
16 Crunch
8 Narrow Chin Up
10 Russian Push Up
16 Air Squat
10 Russian Push Up
12 Hanging Leg Raise