STRENGHT

BULGARIAN SQUAT

5 x 10+10

WOD

3 ROUNDS

20 kB step up over
10+10 KB snatch
10+10 one arm thruster
10 front rack reverse lunges

WOD

FOR TIME

800 mt run
30 hand stand push up
20+20 kb hang power clean
60 american swing
800 mt run

STRENGHT

SIT UP CIRCUIT
2 ROUNDS

20″ WORK
no rest between movements

L-sit pass on KB/DB
back extension hold position
russian sit up
floating kick

rest 1′

WOD

5 ROUNDS

10 table row
6+6 KB shoulder to over head
10 push up (on kb)
12 goblet squat

STRENGHT

HAND STAND STRENGHT

2 rounds
no rest between mouvements

10″ front wall support hold
10 shoulder taps
10″ 45 degree hs hold
10 shoulder taps
10″ hand stand hold
10 shoulder taps

1′ rest

WOD

AMRAP 5′

12 KB deadlift
9 burpees over the KB

rest 2′

AMRAP 5′

12 KB snatch
30 DU / 60 SU

STRENGHT

3 ROUNDS

10 seated V ups pulse
https://www.youtube.com/watch?v=9eGumpwQJQU

at the end 10″ L sit hold

2′ rest between rounds

WOD

4 ROUNDS

200m Run
30 Push ups
40 Air squats
20 Push ups
30 Walking lunges
400m Run

Rest 2-minutes between rounds

STRENGHT

3 ROUNDS

10m Seal walk
2 push-ups strict
3 Planche push-ups
4 Tricep push-ups
5 Russian v-up snaps

(No rest b/t exercises)

Rest 60-seconds between each round

WOD

6-8 ROUNDS
90″ amrap

3 KB Devils press
5 KB press
8 Burpees

WOD

5 ROUNDS

400 mt run
15 kb thruster