SKILL

HAND STAND

beg. hs position
adv. hs walk

WOD

2 ROUNDS

5′ AMRAP
750 mt row
+ amrap in remaining time of
front squat

2′ rest

5′ AMRAP
600 mt run
+ amrap in remaining time of
6 hang power snatch
4 burpees over the bar

2′ rest

STRENGTH

SIT UP CIRCUIT

6+6 alt. one leg V sup
6 v sit up
6 hollow rock
6 balance sit up
6+6 plate r. twist

5 rounds

WOD

AMRAP

5′ AMRAP
12 wall ball
8 ohs
6 pull up

90″ rest

5′ AMRAP
12 a. swing
8 power snatch
4 ohs

STRENGTH

DEADLIFT

6×3
70%+

WOD

15′ EMOM

1- rope climb
2- hang power snatch
3- jump rope
4- ktc
5- power clean

40″on/20″off
work only at empty bar

STRENGTH

FRONT SQUAT

6×3
70%+

WOD

2 ROUNDS

2′ AMRAP
10 burpees
+ amrap in remaining time of
4 power clean
4 thruster

1′ rest

2′ AMRAP
10 burpees over the bar
+ amrap in remaining time of
4+4 front rack lunges
4 push press

1′ rest

WOD

2 ROUNDS

5′ AMRAP
750 mt row
+
in remaining time max reps burpees ot row

2′ rest

5′ AMRAP
400 mt run
+
in remaing time max rounds of
7 hang power clean
7 stoh

STRENGTH

BACK SQUAT

6×3 70%
3×3 85%

WOD

20′ AMRAP

5 pull up
10 push up
15 air squat

every 2 rounds 2 wall walk

STRENGTH

3 phases

HANG SQUAT CLEAN
4×2 70%
5×1 80+%

AB CIRCUIT 8′ emom
1 30″ hollow position
2 10 bb wheel

ALTERNATE for 4 RDS
2xDB curl 12
pike push up (tempo) 6

STRENGTH

DEADLIFT

6×4
70+%

WOD

9′ AMRAP

9 pull up
12 box jump
15 a. swing
30 du – 60 su

STRENGTH

PUSH PRESS

3×5 70%
3×3 80%

WOD

FOR TIME

21 toes to bar
21 wall ball
15 hand stand push up
15 wall ball
9 mt kb oh lunges
9 wall ball

WOD

FOR TIME

100 cal row
75 knees to chest
50 DB snatch
75 sit up
200 mt run

STRENGTH

PUSH PRESS
+
PUSH JERK

6×3+1

WOD

FOR TIME
5 rounds

6 hspu
30 du – 60 su
30 air squat
100 mt run

STRENGTH

BACK SQUAT

3×3 70%
3×2 80%
3×1 80+%

90″ rest

WOD

AMRAP 11′

3-6-9
thruster
4-8-12
DB snatch
7 box jump