W.O.D.:

Strength: Snatch Complex: Build Your Max. in 15min.

1- High Hang Snatch Pull

1- Snatch

1- Overh.Squat

Start w/ empty BB

Metcon: 15min. Amrap:

15 Toes 2 Bars

8 Dual DB G2O ( 2*22/15kg)

50 D.U./ 100 SU

Acc. : 3 sets:

Seat BB Good Morning 10

Face Up Chin.Plank Hold 45 sec.

____________________

Hyrox:

15 Emom:

1. 30 sec. max. Cal. Ergo
2. 30sec. Max. KB American Swing
3. 30sec. Max. Alt.V-Ups

Team Of 2:

4 Rounds:

600m Ergo

Then: 4 Round(each Partner 2 Rounds)

Partner 1: w/Plate Squats Hold

Partner 2:

20 m Walk.Lunges w/s.DB

20m Burpee Broad Jumps

___________________

Gymnastics Class

3 Sets
10 Supinated Barbell Bent Over Row
10 Barbell Z Press
12 DB Skull Crusher
12 DB Hammer Curl

12 AMRAP IGYG
5 Narrow Pull Up + 5 Wide Pull Up
10 Diamond Push Up
10 V-Up
5 Muscle Up

Rest 3 min.

12 AMRAP IGYG
8 Chin Up
6 Handstand Push Up
8 Toes to Bar
8 Jumping Lunge