W.O.D.:

BB Complex: 6 sts: Time cap 12min.

1-Clean Pull

1-Hang Power Clean

1- Push press

1-Push Jerk

start with 30/20kg, and increase the weight after each set.

Metcon: 20 Amrap:

20 Single DB Push press (22/15kg)

20 Wall Balls (9/6kg)

20 Sit ups

20 Bax Jump Overs (60/50cm)

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HYROX:

2000m Ergo

every 200 m 50 DU/ 100 SU

24-Emom:

1. wall ball 12-15
2. Run/ Bike 12-15c
3. Sled Push 20m
4. Broad Jumps 20m
5. Burpee to Plate 12
6. rest

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