SKILL: e1"30mom x 12 a- 4 power snatch + 4 hang ^pwer snatch b- 5 impact tall snatch METCON: 6 rounds 10 power snatch 15/20 cal ski 10 oh...

SKILL: e1"30mom x 7 complex 1 power snatch + 2 hang squat snatch + 2 oh squat METCON e3mom x 8 a- 6 devil press 200m run b- 12/20 cal ski...

RENFO: emom 12 a- 12 jefferson curl b- 6/6 one leg bridge / box c- DB step up METCON amrap 15" 30 DU > 45' effort > 60 SU 4-6-8-10-......

METCON @ 2 4 rounds amrap 3" Assault bike -> partner goblet squat amrap 3" Ski erg -> partner goblet squat conseil: tourner toutes les...

METCON A- E3MOM x 6 600m row - 20' minimum rest B- 3 rounds 9 deadlift 7 hang power clean 5 push press

RENFO EMOM 12 8 oiseau buste penché 6/6 bulgarian split squat 12 russian twist SKILL Pistol METCON 4x 3" amrap - 2" rest 20 db snatch alt...

RENFO front squat + broad jump e3mom x 5 - 3 @ 90% +4 broad jump CHARGE 10 kb swing METCON AMRAP 9 5-6-7-8... kb swing 7 push up Hand...

CHARGE 6 + devil press METCON objectif: scale 140cal / inter 180 rx 220 cal ski every 4 minute a- 400/500 m run b- 10 devil press cap...

RENFO EMOM9 2x 1 hang high pull + 1 hnag power snatch 3 tall impact snatch 3 santch balance METCON E2MOM x 7 2/3 x 5 hang squat snatch UB...

CHARGE 5+ hang cluster METCON e3mom x 8 15/20 cal AB/ 200m run 15 thruster /10 hang cluster max burpees 30' rest

SKILL + CHARGES 5 Clean & Jerk - 14" METCON 50 du- 1"effort - 75 HIGH SU 7 Clean & Jerk 70/40 20 inverted Vup

HALTERO: E1"10MOM x 10 a- 2 power clean + 1 hang squat clean b- 2hang squat clean + 1 front squat METCON 4 rounds 500/800m run 12 front...

RENFO: emom 11 élévation latérale 4x 10 développé Arnold 4x 10 Pendlay row 3x 8/8 METCON E3MOM x 8 10/15/20 cal SKI 15 kb swing 10 box jump

METCON cash in 100 DU 3 rounds 10 complex 1 power snatch + 1 hang squat snatch 10 burpees over the bar 10/15 cal AB cash out 100 DU

amrap 7" 10 pistol 3 devil press ENGINE 5x 1k row 1" rest focus strike/minute et cal/h égals

METCON amrap 8" 4 devil press 8 dual DB push press 2" rest amrap 8" 200 m run 12 DB snatch alt 2" rest amrap 8" 10 push up hand release...

HALTERO EMOM 13 2 squat clean - charge montante METCON amrap 20" 20 push press 15/25 cal SKI 15 box jump

Haltéro E1"30MOM x 6 2 hang squat snatch 1 tall snatch 2 snatch balance Metcon 3 rounds 3x 1 power snatch + 2 hang squat snatch + 1 OH...

amrap 15" 100 m farmer walk 12/18 cal AB 3" rest amrap 15" 5/6/7/8/9... kb russian swing 6 dual front rack lunge

open 21.2 - cap 20" 10/20/30/40/50 DB Snatch 15 burpees facing over the bar