MET COND + BACK SQUAT + BACK + ARMS + ABS (JEROME)

3 Rds

400m

 20 Steps OHWL 10L/10R 16Kg

10 Burpee

13:59

Back Squat

100Kg x 5

110Kg x 1

Back

Arms

Abs

PARTNER WOD + CHEST + BACK + ARMS + ABS (JEROME)

Teams of 2

10 Rds

10 Bike Cal

10 KB Thrusters 2 x 12Kg

- 13:27

10 Rds

10 Ski Erg Cal

10 KBS 16Kg

- 28:37

Chest

Back

Arms

Abs

MET COND + BACK SQUAT + CHEST + BACK + ARMS + ABS (JEROME)

21, 18, 15, 12, 9, 6, 3

Row Cal

KBS 16Kg

- 10:35

Back Squat

100Kg x 5

110Kg x 3

120Kg x 1

Chest

Back

Arms

Abs

MET COND + BACK SQUAT + CHEST + BACK + ARMS + ABS (JEROME)

21, 15, 9 Thrusters 40Kg

BES 400m

- 12:44

Back Squat

100Kg x 3

110Kg x 1

Back

Chest

Arms

Abs

MET COND + CHEST + ARMS + ABS (JEROME)

5 Rds

10 Bike Cal

10 Steps Walking Lunge 2 x 12Kg KB

10 KB Thruster 2 x 12Kg

- 11:02

Chest

Arms

Abs

MET COND + FRONT SQUAT + CHEST + ARMS + ABS (JEROME)

5 Rds

10 Ski Erg Cal

10 KBS 16Kg

50 DU

- 11:15

Front Squat

80Kg x 1 x 3

Chest

Arms

Abs

MET COND + BACK SQUAT + BACK + ARMS + ABS

5 Rds

10 Bike Cal

10 KB Thruster 2 x 12Kg

25 DU

- 11:12

Back Squat

110Kg x 1

120Kg x 1

Back

Arms

Abs

MET COND + SNATCH COMPLEX + BACK + ARMS + ABS

3 Rds

400m

12 KBS 16Lg

21 DU

- 10:21

Snatch + Hang Snatch

45Kg x 1 x 3

Back

Arms

Abs