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Strength Training + WOD

Strength Training Hang Snatch High Pull x3 x5 60kg Box Squats (12 secs Interval x2 x10 70kg Triceps Ext (V-Bar) x10 x3 30kg Then, WOD 10 Minutes Ladder 1 KBS 2 Pood 1 Burpee 2 KBS 2 Burpee 3 KBS 3 Burpee...... Total=> 8rounds + 9burpees RXD (G)(V-15kg)

Strength Training + WOD

Strength Training Hang Clean High Pull x3 x3 60kg x3 x2 70kg Split Jerk x3 x5 60kg Push Jerk x5 x3 60kg Barbell Row x10 x3 80kg One Arm DB Row x5 x3 45kg Then, WOD For time 200 Squats Time=> 4:13 HandStand L/R shoulder touch x4 x4

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Strength Training

Strength Training Bench Press (blue band around Back) (15 secs interval) x3 x4 60kg x2 x6 60kg Power Clean x1 x3 75kg Snatch DL High Pull x3 x3 70kg Weighted Strict Dips x10 x3 16kg Cable Triceps ext (V-bar) x10 x3 30kg Abs Roller 10-10-10-10

Strength Training + WOD

Power Snatch 1-1-1-1-1 50/50/50/60/60 kg Front Squats 3-3-3 60/60/70 kg Penlay Row 5-5-5 60/60/60 kg Then, WOD For time 10,9,8...1 WallBall 10kg AES 30 DU Time=> 9:05 (Gas Mask) Hollow Hold 15-15-15 secs V-Crunch 10-10-10

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