WODs

W.O.D.: Strength : Overhead Press Complex 4 sets: every 2:30min. Metcon: Team of 2: 18 Amrap: 80 DU/ 120 SU 40 Wall Balls (9/6kg) 40

Sunday HYROX StrengthTeams of 35 AMRAPMax. BB Back Rack Alt. Box Step Up Teams of 3For Time Buy In: 1200 meters Ergo 8 ROUNDSPartner 1:

STRENGTH 4 SETS (every 2 min) 6 Bench Press (%70) 5 Strict Pull Ups WOD Team of 2 For Time 10-20-30-20-10 BB Front Rack Reverse

5 SETS (every 2 min) (RPE 7) 2 x3 Position Deficit Deadlift ( Ankle-Knee Below-Knee Above) 30 Sec Wall Sit Hold METCON Team Of 2

3 sets (every 2 min) 5 Muscle Snatch (rpe 7-8) 3 Sets (every 2 min) 1 Power Snatch + 2 Hang Snatches (%70 -75) 3

3 SETS (Every 2 min) 1 BTN Shoulder Press + 2 Overhead Squats (RPE 5-6) METCON 32 EMOM 1st: 12/10 Cal Ergo 2nd: 10/15 Toes

5 SETS (every 1:30 min) 3 Paused Split Jerks (3 sec hold split position ) 9 EMOM 12 Db Heavy Shrugs 12 DB Lateral Raise

Front Squat (4 SET) (12 CAP) 1.set 5REP (%85) / 2.set 5REP (%80) / 3. set max REP (%60) / 4.set max REP (%50) EMOM

Sunday HYROX Teams of 216 AMRAP100m. Sand Bag Bear Hug Carry30 Wall Ball30 V-Up30 Burpee Rest 4 min. 16 AMRAP50 Cal. Ergo30 Box Jump30 Alt.

W.O.D.: Strength: 3sets: cap 15min. Kneeling LandMine Press 8+8 (RPE-7.5) Kneeling Band. Rows 12 reps Defic. Push Ups 10-12 reps Team of 2: For Time: