WOD 1
3-6-9-12-15-18-21
Push-Press @50/35kg
Toes to Bar
CAP 8min
WOD 2
2RM Bear Complex Touch and go
Squat Clean- Shoulder to overhead – Back Squat – Shoulder to overhead
TOUCH’N’GO – NO DROP
Find max in 10 min
WOD 3
75 Wall Ball @9/6kg
60 Chest to Bar/Pull-up
45 KB Swing (american) @24/16kg
30 Box Jump
15 Burpees on plate @2 feets jump and land (15kg)
CAP 15 min
WOD 4
200m run
20 cal ski
400m run
30 Deadlift 100/70kg
200m run
20 cal row
200m run
30 cal bike
200m run
100 Double Under
CAP 20min
WOD Final
CAP 20min
15 OHS @40/25
5 Rope Climb
10 OHS @50/35
3 rope climb
5 OHS @60/45
1 rope Climb
CAP 6min
2min rest
15 Thrusters @40/25
5 Bar muscle-up
10 Thrusters @50/35
3 Bar muscle-up
5 Thrusters @60/45
1 Bar muscle-up
CAP 5min
2min rest
AMRAP in 5min :
2-4-6-8-10…
Squat Snatch @50/35
HSPU