Mobility 5′ Run Skills: Pistol T2B WOD : 30 Burpees 8 Rounds: 10 GTOH Plate 6 Alt.Pistol 30 T2B
Mobility 10′ Conditioning 8 OH Squat 20 DU 12 Situp Skills: Hang Power Snatch SDHP WoD: OHSquat 9….1 SDHP. 1….9 T.C 10′
Mobility Emom 10′ 5 Deadlift 3 HPC 1 STOH WOD: 2 Rounds- 1′ On 15″Off 1′ rest tra i round 1) Box Jump 2) Pushup HR 3) Wallball 4) Burpees Plate 5) Alt.Lunges Plate OH 6) Double Under
Mobility Cond. 15′ 2 Round 60″On 30″ Off 1) Burpees 2) Sit Up 3) A.Squat 4) J.jack 5) Pushup 6) Du/Single WOD 4 Rounds: 9 Deadlift Snatch Grip(30/20kg) 6 Hang Power Snatch 3 OH Squat 50 mt Run 3 Rope Climb
Mobility Cond. DU / Lunges altern./Pushup 60″ On 30″ Off Skill: HSPU WOD : Amrap 5 HSPU 10 Situp 15 A.Squat
Mobility Warm up :Andature Emom 8′: 1 P. Clean 1 S.Press 2 Push Press 3 Push Jerk WOD : Amrap 15′ 5 Squat Clean 10 Burpees
Mobility Warm Up: 3 rounds 20 Air Squat 15 Good morning 10 Push up 5 Burpees Skills: T2B progression
3 RDS 1′ Wall ball 1′ Push ups 1′ Sit ups 1′ Double under 1′ Shuttle 15min 1′ Rest