PH: Martin Seras Lima

Martes
7′ EMOM COMPLEX
1 Deadlift
1 Hang squat clean
1 Hang cluster

WOD
1 round of:
100 double-unders
50 squats
25 push press
Then, 2 rounds of:
60 double-unders
30 squats
15 push press
Then, 3 rounds of:
40 double-unders
20 squats
10 push press

Miércoles
5 rounds 15′ cap time
5 weighted chin ups
5 weighted dips

Rest as you need

WOD
3′ AMRAP 1’REST X 5

6 C2B
6 AMERICAN
6 GOBLET
6 BURPEES
6 BOX JUMP

Jueves
Overhead squat
5 x 3 climbing

WOD
Nancy

5 rounds for time of:
400-meter run
15 overhead squats

Viernes
in team of 2
in 20′
10 rounds

500 mt row
12 strict k2e

followed by 10 AMRAP

10 DEADLIFT
15 WALL BALL