Lunes
Strength
3 rounds each arm
10 dumbell row
10 press with barbell lever

WOD
Fran
21 – 15 – 9
Thrusters
Pull ups

Martes
Oly
3 x 4 muscle snatch
3 x 5 snatch grip press from behind the neck

WOD
4 rounds
200 mt run
15 burpees
10 power snatch

Miércoles
Core
40 strict k2e
Controlled ascent and descent. The movement starts and ends in hollow position!
30 double unders and 30″ rest every time you leave the bar

WOD
22′ amrap
6 strict pull ups
8 box jump
12 knee to elbow
20 cal row

Jueves
4/5 rounds
8 back squat climbing
6 broad jumps after each set

WOD
2′ work 1′ rest each exercise:
bike
hands release push ups
hang power clean

Viernes
Maremeva WOD!
in teams of 2
104 wall ball
52 pull ups
1000 mt bike
30 mt handstand walk
10 overhead squat (each)
500 mt row
50 burpees
5 overhead squat (each)