WOD: team of 3 complete 200 burpees ATH1 deadlift @60/40kg ATH2 front squat @40/25kg ATH3 burpees ATH3 as to work as long as partners are able to keep going on deadlift and front squats. When someone fails, athletes starts the next exercise till they reach in team total of 200 burpees
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WOD amrap 8′ 10 wall balls @ 9/6 kg 200 mt run 2′ rest amrap 8′ 10 american swing @24/16 kg 10 sit ups
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Strenght: emom 10′ odd- sit ups even-3/5 hspu WOD: “Fran” 21-15-9 thrusters @40/25 kg pull ups
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Strenght Emom 10’ Odd-3/5 strict chest to bar pull ups Even- 7/10 gymnastic push ups WOD 100 db snatch (each arm)
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Strenght emom 10’ 15 med ball sit ups WOD 3 rounds Run 200 mt Rest Run 400 mt Rest Run 800 Rest as you’ve worked for the intervals 9-11 Closed
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WOD For time: 21 thrusters 21 pull ups 21 burpees 21 clean 21 ring dip 15 burpees 30 box jumps 30 wall ball 9 burpees 50 double unders 50 sit ups
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Skills clean&jerk WOD Complex 1 power clean 1 front squat 1 jerk Every sets adding weight till failure
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