3 person teams 20 min AMRAP 500 mt row 12 thrusters (60/40) 15 power cleans (60/40) 50 burpees

WL Squat Clean & Split Jerk– 1RM of The Day WOD 10 Rounds of: 3 Squat Clean Thruster @60/40Kg 5 OTB Burpees 100mt Run

5 sets STRICT PRESS - 6 REPS@CLIMBING STRICT PULL UP - 7 REPS WOD: AMRAP 7' 14 Cal Row 7 Deadlift @ 90/65Kg

Strength & Gymnastics 4 Sets of: A1- 10 Good Morning A2- Hand Stand Hold - 40” WOD “Helen” 3 Rounds of: 400mt Run 21KB Swing@24/16Kg 12 Pull Ups

WOD 6 Rounds of: 30” Max  Abmat Sit Ups 30” Rest 30” Max DB Burpees 30” Rest 30” Max DB Lunges@20/10 30” Rest 30” Max DB Hang Power Clean@20/10 30” Rest 30” Max DB Push Press@ 20/10 30” Rest

Gymnastics STRICT RING MUSCLE UPS EMOM 10’: 1-3 reps WOD AMRAP 10’ Ladder Up 2,4,6,8.. - OHS @60/40Kg - Box Jump - Push Ups

TEAM WOD All team must complete, switching every round: AMRAP 8’ 12 Wall Ball @9/6, 12 TTB -rest 3’- AMRAP 8’ 8 Power Clean & Jerk@50/35Kg, 8 Power Snatch @50/35Kg -rest 3’- AMRAP 8’ 200 mt Row, 20 Burpees, 20 DU or 40 SU Cash Out: 100 Sit Up (each member)

Strength EMOM 12’ Odd - Deadlift – 3 reps even - weighted Chin Ups - 3-4 Reps WOD AMRAP 10’ 15 OTB Burpees 12 SDHP @ 50/35Kg 9 C2B or Pull Up

Gymnastics EMOM 12’ minute1- Handstand Shoulder Touches facing the wall - 10 Reps each side minute2- One Leg V-Up - 10 each leg minute3- Superman Hold- 30” WOD 3 Rounds of: 200mt Run 25 Push Ups on DB @20/15Kg 25 DBs Hang Squat @20/15Kg

WL 6 rounds Hang Power Snatch cycling : 4-5 reps WOD 5 Intervals 2’ ON: 2’ OFF 25/20 Cal Row Max Power Snatch @50/35 KG