WODs

BARBELL COMPLEX Up To Heavy 12’Cap 2 Snatch Pull + 3 Hang Power Snatch 5 EMOM 5 Deficit Snatch High Pull (%90) WOD Team Of

StrengthBench PressFind 3RM Bench Press Time Cap: 12- Minutes WOD“Team of 2”20 AMRAP:20 Squat Cleans 50/35 kg (S1: 40/25 kg – S2: 30/20 kg)20 Handstand

WOD Complete as many reps as possible following the interval of:2 minutes of work,2-minute rest2 minutes of work,2-minute rest2 minutes of work,2-minute rest2 minutes of

AccessoryGymnastics Test: Pull-upsTest one of the following:* Level 1: The lightest band that you can perform one strict pull-up with* Level 2: One set of

Strength *Start with empty barbell and increase every successful set.In 15 minutes, establish:1 hang power clean + 1 front squat WODTeams of 2:10:00 AMRAPPartner 1: Max

WODTeams of 2 For Time:3 sets:8:00 AMRAP50 Cal Ergo (25:25)16 Power Snatches 40/25 kg (split)8 Synchro Toes to Bar (S1: 8+8 reps – S2: 16+16

Gymnastics Strength 5 minutes of Intro/CuesCue 1: Brace the core & press the entire hand to the ground to set up in the handstandCue 2: Lean

Strength 15RM Front Squats In-a 12 minutes window find 5RM Front Squat of the day! *Start with empty barbell! Strength 2Strict Chin Up8 EMOM: 6-10 Strict

Strength 1Handstand Push-ups (Strict): Max Reps *Work 5 sets for max reps, rest 1 min btw sets. **Scale with Pike Push Up. In-a 5 minutes

SUNDAY HYROX ❤️ STRENGTH4 Rounds For Time (Cap: 15 min.)10 Heel Elevated Barbell Hack Squats + 5 Seated Box Jumps Teams of 320 AMRAPMax. Distance