A) Conditioning AMRAP 30 min 2 Syncro Kb Russian Swing 2 Burpees 2 Air Squat Add 2 rep to each moviment after each rounds

A) Skill Toes to Bar B) Conditioning Team of 2 AMRAP 22 min 1000 mt Run then 40 30 20 Pistol 20 15 10 Syncro T2b Then ME Wall Ball

Conditioning Team of 2 AMRAP 20 min 42 Syncro Db Snatch Alt ( 22,5/15 ) 21 Syncro Db Thruster One Arm 75 Single unders ( each ) 30 Syncro Db Snatch Alt ( 22,5/15 ) 15 Syncro Db Thruster One Arm 50 Double unders ( each ) 18 Syncro Db Snatch Alt ( 22,5/15 ) […]

A) Skill Rope Climb B) Conditioning Team of 2 60 Overhead Squat ( 30/20 ) 50 Box Jump Over 40 Sit Ups MB 1000 mt Row 30 Kbs ( 32/ 24 ) 20 Deadlift ( 140/80 kg ) 10 Rope Climb cap 17 min

A) Skill Kipping C2b / Muscle ups B) Conditioning Team of 2 AMRAP 8 min 12-9-6 Syncro Power Snatch ( 50/35 ) Bar Muscle Ups / C2b + Push ups rest 2 min AMRAP 8 min one rounds each 100 mt Run 5 Hspu

A) Skill Double Unders B) Conditioning Team of 2 12 Burpees Over the Bar 9 Syncro Box Jump 9/9 Syncro Db Hang Squat Clean ( 22,5/15 ) 9 Squat Clean 70/40 kg ( partner 1 ) / 50 Double Unders ( Partner 2 ) 9 Squat Clean 70/40 kg ( partner 2 ) / 50 […]

HERO WOD HOLLEYMAN 30 Rounds 5 Wall ball 3 Hs Push Ups 1 Power Clean ( 90 /60 )

A) Strength EMOM 12 min 10 Floor Press 30” Plank 5/7 Ring Dips B) Conditioning 3 Rounds 22 Clean & Jerk ( 40/25 ) 22 Toes to Bar 300/200 mt Row cap 17 min

A) Strength 1 RM Deadlift B) Conditioning AMRAP 15 min 500 mt Run 20 Db Snatch ( 22,5/15 ) ENDURANCE A) Strength 1 RM Deadlift B) WORKOUT For Time: 400 meter run 40 shoulder to overhead (40/30) 400 meter run 40 overhead squats (40/30) 400 meter run 40 barbell weighted step ups (40/30) 400 meter […]

A) Strength Every 2 min for 5 rounds 1 Power Snatch + 1 Squat Snatch + 1 Ohs more weight each rounds B) Conditioning 21-15-9 Thruster ( 42,5 / 30 ) Pull ups cap 5 min