WARM-UP:

400 Run

—-2 Rondas—

10 Step Box jump / 10 Box jump

10 Wall ball shot

10m Burpee Broad Jump

STRENGTH COMPLEX: 4 Set x 3´

1 Hang Power Clean (high)

1 Power Clean (low)

10 Front Squat

*Complex RM front Squat 50%-55%-60%-60%

WOD: 5 Rondas (for time)

12 Toes to bar

2 Rope climb

12 Box jump

2 Squat clean 80% Rm

GYMNASTIC WOD: 3 Set (Time  4´)

20″´Wall climb (2-3)

20″ Pushup 2 + 4 Shoulder Tap (4-5)

20″ Hollow Hold

30″ rest