Lunes
3′ EMOM
3 HANG POWER CLEAN
1′ REST
3′ EMOM
3 POWER CLEAN
1′ REST
3′ EMOM
1 POWER CLEAN

WOD
3 ROUNDS
21 CAL ROW
15 POWER CLEAN
9 BOX JUMP

Martes
FRONT SQUAT
3 X 5
2″ PAUSE @BOTTOM
1’30» REST BETWEEN SET
REST 3′
3 X 3
REST 1’30» BETWEEN SET

WOD
15′ AMRAP
5 PULL UPS C2B
10 FRONT RACK LUNGES
15 HANDS OFF PUSH UPS

Miércoles
IN 15′
60 MT BEAR CROWL
30 BOX JUMP OVER
30 TOES TO BAR
30 AMERICAN SWING
60 MT BEAR CROWL

REST 5′
10′ AMRAP
40″ WORK 20″ REST
WALL BALL
CAL BIKE

Jueves
IN 15′
LEARN OR IMPROVE YOUR CLIMB TECHNIQUE

20′ AMRAP
200 mt run
3 Wall climb
2 rope climb

Viernes
MARAMEVA WOD!
THE DON