W.O.D.:

Gymnastic Emom: 12min.

1. HandStand Hold 45sec.
2. L-Sit Ring Hold 30sec.
3. S.Leg Wall sit Hold 20secR + 20sec.L
4. L-sit Double DB/ KB Overh. Hold 30-40sec.

Metcon: Team of 2: For Time

40-30-20-10

Single DB Hang Snatches (22/15kg)

DB Goblet Squats

Burpee Double Jump over DB

100 DU/ 200 SU

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Hips Dont Lie

Strength: 4 sets . 15min.

BB Cossac Squats alt.Legs 12reps

Bench Ass. Frog Kick 20 reps.

Middle Work: 3 sets: 15min.

1. Band.Kick Backs 12+12
2. Defic. Sp.Squats to B-Stance Squats 6+6
3. S-Leg Knee Raises w/DB 12+12.

Tabata:

1. Squats to S-leg lateral Raises alt.
2. Reverse Lunges DB Twist
3. Side Plank Knee Ups R
4. Side Plank Knee Ups L

Strength Class

Back Squat

%65 2×8

%75 2×6

%85 2×4

Overhead Press

%50 2×12

%60 2×8

3×12 Superset

Bulgarian Split Squat

Half Kneeling Single Arm Arnold Press

3×12 Superset

Incline DB Bench Press

Chest Supp. Y Raise

1 set

100 Sit Up

50 Russian Twist