Strength 4 Sets of: Thruster from rack– 5 Reps @ climbing Freestyle Fran 45 reps of each for time: 95-lb. thrusters Pull-ups

Marston Complete as many rounds as possible in 20 minutes of: 405-lb. deadlift, 1 rep 10 toes-to-bars 15 bar-facing burpees

Strength & Gymnastics 4 Sets of: A1 – Front Squat– 3 Reps @ climbing A2 – K2E Strict – 5 Rep Wod: 6 rounds For time of: 12 wall ball@9/6kg 6 power clean@70/50kg

Gymnastics EMOM 10’ Odd 5 Weighted Chin Up Even Plank - 40” WOD AMRAP 12’ 7 Hang Power Snatch @ 50/35 Kg 7 Over the Bar Burpees 7 Pull Up

WL Split Jerk from rack 2-3 reps x 6 sets @climbing holding top pos of each rep 2” WOD 4 Intervals 90”ON, 90” OFF 250/150mt Row Interval1- Max KB Swing @32/24Kg Interval2- Max Perfect push Up Interval3- Max KB Swing @32/24Kg Interval4- Max Perfect push Up

WOD: 7 Rounds for reps of: 1Min: PW Sn @50/35 KG 1Min: OHS @50/35 KG 1Min: OTB Burpees 1 Min REST

Strength 4 Sets of: A1-DL – 4 reps @75/80%1RM A2- Strict Ring Dip- 5-7 reps WOD 5 Rounds of: 12 DB Thruster @20/10Kg 9 K2E 7 Box Jump Overs

TEAM WOD of 2 Cash In: 100 Power Snatch @35/25Kg - switching every 10 Reps - Switching as needed, complete : 2 Rounds of: 50 Front Rack Forward Lunges alt leg@35/25Kg 30 Burpees Pull Up 20 Push Press@@35/25Kg Cash out: 1K Row - switching every 100mt

  Emom 12' Min1: 5 FSQ from the ground Min2: 7 strict pull up Wod: Complete as many rounds as possible in 10 minutes of: 50 double-unders/100 Su 60/40 kg. back squats, 10 reps

Skills: Kipping HSPU 10' Emom: 2-6 reps couple team wod: Amrap 15' 30 cal rower 20 deadlift @ 100/70kg 10 synchro over the bar burpees