W.O.D.:
Strength: 5 sets: every 1:30min.
5 Back Squats %80-85
Metcon: (1:1) 3min.Work/ 3min.Rest
4 Rounds:
250m Ergo
15 American KB Swings
Max. reps: BB Thrusters 40/25kg
Acc.Work: 2-3 sets:
2+2 Turkish Get Ups
30sec. Weig. Plank Hold
Gymnastics Class
12 EMOM
30 Sec. Band Pull to Toes
30 Sec. Wall Facing Hanfstand Hold
40 Sec. Muscle Up
40 Sec. Double Under
14 AMRAP
7 Chin Up
7 Narrow Push Up
7 Toes to Bar
10 Alt. Pistol Squat
Rest.
14 AMRAP
7 Narrow Pull Up
7 DB Push Up
7 Hollow Rock
5 Meters Handstand Walk (S1: 10 H.Stand Shoulder Tap)