W.O:D:

Strength: 4 sets every 2 :30min.

1. Bench Press 8 reps %80
2. BB Supp.Grip Bent Over Row 10 reps %65-70
3. 10sec. Act.Hang + 3 Str. Pull Ups

24 EMOM:

1. 45 sec. Max. Cal. Ergo
2. Wall Balls 12-15 reps
3. Rope Climb 2-3 reps (S1: 5-6 Str.Chin Ups)
4. Sled Push 20m (80/60kg)
5. Toes to Bars 10-12
6. Rest.

Gymnastics Class

9 EMOM 30on / 30off)
(31X1 Tempo)

Pull Up
Deficit Push Up
V-Sit Up

Teams of 4
24 AMRAP

P1+P2:
6 Wall Walk
12 Archer Pull Up
14 V-up

P3+P4:
8 Muscle Up
12 Russian Push Up
18 Air Squat