WODs

W.O.D. Strength: 4 sets: every 2 min. %55 of 1RM Press 15sec. BB Overhead Hold 3 Strict Press 5 Push Press Metcon: Team of 2

HYROX CLASS 20 EMOM 12 EMOM 12 Lateral Raise 12 Biceps Curl 12 Alt V Ups Weighted

WOD Team of 2 FOR TIME CASH IN: 50 sync burpee 3 ROUNDS 40 Single DB G2OH 40 Steps Single DB Back Rack Reverse Lunges

STRENGTH 6 Sets (every 2 min) %75 1 Snatch High Pull 1 High Hang Snatch 2 Power Snatch 6 EMOM 2 Front Squats %80 6

20 EMOM (Rpe 8) 1st: 12 Goblet Cossack Squat (6-6) 2nd: 12 Push Ups 3rd: 12 Goblet Box Step Ups (6-6) 4th: 12 Bridge Hold

GYMNASTIC SKILL 9 EMOM 1st: 1 Wallwalk and 30 sn Single Leg HS Hold (S1: Box assisted Wall Walk and Pike Hold) 2nd: 30 Sec

STRENGTH (Every 1:30 min) 8 Sets (%70-70-70-75-75-75-80-80) 1 Clean Pull + 1 Clean Accessory 4 SETS (RPE 7) 16 Incline Alt Db Bench Press 16

STRENGTH 4 SETS (every 2:30 min) 3 Push Press (%75) 6 Tempo Push Ups 12 KB Gorilla Row WOD Team of 2 (FOR TIME) 10-20-30-20-10

HYROX: 12- Emom: 2. 10 push Ups 3. 10 Air Squats 4. 10 Up Down For Time: 150 Wall Bals (9/6kg) every break: 5 Burpee

W.O.D. Strength: 3 sets: For Time : Metcon Team of 2 Bay in 200 DU 10 Wall Walks 20 Burpee Box Get Over (120/100) 30