Lunes
Focus Power Snatch
3 x 3 high hang power snatch
3x 3 hang power snatch
3 x 4 power snatch

WOD
15′ AMRAP
In Team of 2
9 cal row 9 thruster

Martes
EMOM 10
5 chin ups
5 dips

WOD
RANKEL

Miércoles
Every 4′
3/5 strict hand stand push ups
10 strict knee to elbow
15 tuck sit up

WOD
For Time
15-12-9-6-3-6-9-12-15
wall ball – box jump over – american

Jueves
Focus Hang squat clean
COMPLEX
1 DEADLIFT
1HANG SQAUT CLEAN
1 FRONT SQUAT
in 6′
find your RM of the day

WOD
15′ AMRAP
55 double unders
15 chest to bar pull ups
5 hang power clean

Viernes
WOD
6 ROUNDS FOR REPS
1′ max cal row
1′ rest
1′ max power snatch
1′ rest
1′ max wall ball
1′ rest