WODs

STRENGTH 5 Sets (every 2 min) 5 Shoulder Press + 5 Reverse Grip Shoulder Press (Rpe 6) 4 Sets 10 Reverse Grip Barbell Row (rpe7)

4 Sets (every 2 min) 7-7 Single Db Overhead Squats (s1: Overhead Box Squat) rpe 7 12 Back Squats (rpe7) 15 Emom 1st: 12 Kb

W.O.D.: Strength: 4 sets: every set in 2:30 min. R-6 L-6 BB Back Rack Box Step Ups ( 50cm) 30-45 sec. Squat Hold Metcon: 4

Strength 5 set (Every 2 min) 3 push press + 1 Jerks (%75) WOD Team of 2 3 Rounds For time 1000m Ergo 50 Dual

Pull Strength (every 2 min) 5-4-3-2-1 Barbell Row (%75) 6 Strict Pull Ups WOD 4 Rounds 15 Wall Ball 15 Toes to Bar rest 2

Front Squat & Seated Box Jump (every 2 min) 5-4-3-2-1 Front Squat (%75-80) 6 Seated High Box Jump (75/60) Accessory 4 Sets 10 Db Z

Barbell Complex 5 Sets (every 1:30 min ) 1 Clean + 2 Front Squat %60 + Strength 4 Sets 5 Sumo Deadlift (%75) WOD 15

5 Sets (every 2:30 min) 12 Double Db/Kb Suitcase Squat (Rpe 8) 6 High Box Jump (75/60cm) WOD Team of 2 3 ROUNDS (For Time)

6 SETS x every 2 min 2 Clean Pull + 1 Hang Power Clean + 1 Front Squat + 1 Jerks WOD For Time 5

4 SETS (every 1 min ) 6 Alt Hang DB Split Snatch + 6 Alt Overhead DB Lunges 4 SETS (every 2 min) 3 Barbell