Sanca Saturday

WOD:
LPO-
Every 2 min x6
2 Power Clean and Push Jerks
70kg-80kg-90kg-100kg-110kg-113kg
MetCon-
Buy in-400m Run@20lbs Wallball
5 Rounds for time:
10 Clean and Jerks@50kg
25 Wallballs
Cash out-400m Run@20lbs Wallball

20:08

Invictus WL 2 (Plus MetCon)

WOD:
LPO-
Snatch Balance
Snatch
C+J
MetCon-
16 Min. EMOM
30 SEC ON 30 SEC OFF
Xebex Bike
GHD Iso Sit Up hold
Run
Ski

Gymnastics and MetCon

WOD:
MetCon-
3 Rds NFT:
400m Run
20 Cals Bike
10m HS Walk

Gymnastics-
Bar Muscle Up Mastery 7.1- 6-7-7

Invictus WL 1

WOD:
Sotts Press
Clean-Hang Clean
Hang Snatch
Back Squat

Active Recovery Attempt

WOD:

MetCon-

2x NFT

5 min. Ski Erg

5 min. Bike

5 min. Run

Seletivas TCB Day 2

WOD:
EVENT 4-
For Time:
10 RMU
20 Thrusters@45kg
800m Row
20 Thrusters@45kg
10 BMU
8:29

EVENT 5-
3 rds for Time:
20 DBS@30kg
15 Box Jumps
10 Farmer's Bar Deadlifts@2-65kg Bars
8:14

Seletivas TCB Day 1

WOD:
EVENT 1-
8 Min. AMRAP:
1 Legless RC
5 Hang Squat Cleans
5 Shoulder to OH@100kg
50 DU
69 reps (went out to fast)

EVENT 2-
For Time/10 min TC:
50 Wallballs
40 Toes to Bars
30 Chest to Bars
20 HSPU
8:53
immediately after cap...

EVENT 3
5 RM OHS-
87kg