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