Strength Back Squat – 2RM of the day WOD 4 Rounds for Time: 21 Back Squat from the ground @ 40/25 Kg 15 Pull Up (10 for woman) 9 OTB Burpees

EMOM 12' MIN 1: 3-4 Power Clean@ 65-70% 1 RM Push Jerk MIN2: 3-4 Push Jerk @ 65-70% 1 RM Push Jerk WOD For Time: 30-20-10 Cal Row 10-20-30 Alt Arm DB Snatch@ 25/15 Kg

WL Power Snatch + Hang Power Snatch– 1RM of The Day WOD AMRAP 14’ 7 Power Snatch @ 60/35 Kg 200mt Run 7 OHS @ 60/35 Kg 200mt Run

Amrap 7' tough Cindy 5 strict pull ups 10 hspu 15 pistols squat Rest 2'   Amrap 7' double Cindy 10 pull-ups 20 push ups 30 air squat Rest 2'   Amrap 7' fast Cindy 3 pull ups 5 push ups 10 air squat

Gymnastics EMOM 12’ MIN 1: 20" ring hold MIN2: 10 Kipping + Ring Support MIN3: 3/6 Kipping HSPU WOD AMRAP 8’ Ladder Up 2,4,6,8.. Power Clean @60/40Kg K2E Box Jump Overs

HERO WOD: "Tiff"

Strength EMOM 16’ Odd - Deadlift – 5 reps even - HS Hold facing the wall - 20” WOD “Dead Fran” 21-18-15-12-9 Reps of: SDHP @ 50/35Kg Wall Ball@9/6Kg

5 sets fo: A1- Strict Ring Dip - 5-7 reps A2- 1-Arm DB Row- 5-7 reps each arm @climbing WOD AMRAP 12' 5 C2B Pull up 7 DB Hang Clean & Press@20/10Kg 9 DB Burpees

EMOM 12’ Odd- Power Snatch Cycling- 5-6 reps cycling Even- Push Press Cycling - 5-6 reps cycling WOD 4 Intervals 1’30” ON: 1’30” OFF 250 mt row ME OHS @ 55/40Kg

WOD AMRAP 30’ 25 Front Rack Lunges@40/25KG 25 Abmat Sit Ups 25 DU or 50 SU 25 Front Rack Lunges@40/25KG 25 American Swing@24/16 25 Air Squat