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