W.O.D.:

Strength: Clean Complex: 5 sets: every 1:30min.

1-High Hang Squat Clean

1- Hang Squat Clean

1-Squat Clean

(%65/70/80/85/90)

3 sets: Powered Jump Work ( Cap: 6min)

6- Double DB Jump (RPE-6)

4- Tall Box Jump

Metcon: 10 Rounds For Time

30 DU/ 60 SU

6- Double DB Str.Press (15/12kg)

4- DB Face Burpees

________________________

HYROX: 40 sec work/ 20sec rest

10 Emom:

1. Run
2. Wall Balls

1 min.Rest

10 Emom:

1. Row
2. Sled Push

1min.Rest

10 Emom:

1. Ski
2. Broad Jump

1min.Rest

10 Emom:

1. Bike
2. W.Lunges

1min.Rest

________________________

Gymnastics Class

4 Sets
Bench Press Hold (30sec) + 2 Reps
Rest
4 Sets
Front Squat Deep Hold (30sec.) + 2 Reps
rest
4 Sets
Supinated Barbell Bent Over Row Hold (30sec.) + 2 Reps

Teams of 2
16 AMRAP
IGYG
Partner 1
5 Wide Pull Up
5 Toes to Bar
5 Box Pike Push Up
5 Air Squat

Partner 2
Wall Sit Hold