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Gym Strength: 5 Rounds 6-8 strict HSPU 15 Russian Swing@ 24/20 Wod: " Karen"

STRENGTH: EMOM 12' ODD: 3-4 Power Cean @80% EVEN: 5-7 Strict Pull Up (weighted for advanced) WOD”ANNIE” 50-40-30-20-10 reps of: Double under or single under x 3 Abmat situp

EMOM 10’ Odd: 5 Face the wall squat Even: 30" Hollow Body Hold WOD: 10 Rounds of: 5 Front Squat @ 70/45 Kg 7 Box Jump 14 lunges 200mt Run