WL OHS from the ground - 5 reps Every 90” x 6-8 WOD 4 Rounds for time: 20 OTB Burpees 15 OHS 50/35Kg 10 HSPU or Push Up

  WL: Push Jerk from the ground - find 3 RM of the day WOD: 14' AMRAP 7 PULL UP 30 Thruster empty barbell 100 DUs  

SKILLS:KB Snatch WOD: Ladder Down 10-9-8-..to 1 rep of: Alt Arm KB Snatch @ 24/16 Kg (dx + sx counts 1 rep) Box Jump Over

Amrap 30' Run 800 with plate10/5 kg 7 rounds of: 5 strict pull ups 4 burpees box jumps 3 clean 80/55 kg

EMOM 15' 5 TTB 10 Push up 15 Air Squat WOD: 8' amrap 12 WALL BALL@20/14lbs 10 Box Jump

team of 2 1000 row 100 Hang Power Clean @50/35kg 800 row 80 Shoulder to over head@50/35 600 row 60 SDHP @50/35

WL Squat Snatch - EMOM 10’ - 2-3 Reps (drop & go) @ climbing every 2 sets WOD: AMRAP 12’ 10 Pull Up 6 Power Snatch @ 60/40 Kg

MIDLINE 4 Sets for quality: 20” Plank 20” Mountain climber 20” Side Plank DX 20” Mountain climber 20” Side Plank SX 20” Mountain climber WOD 20' AMRAP: 10 FSQ@60/40 KG 20 KB SWING@24/16 200 mt Row

Gymnastics EMOM 14' Min1 Pistols - 5+5 One Leg KB DL Min2 1-2 or Strict Chin ups - 5-7 WOD 75 lateral burpees for time and on the 2' perform 15 OHS@50/35 kg

7 Rounds of: 30” ME Medball clean @ 9/6 Kg 30” Rest 30” ME DB Push Press @25/15Kg 30” Rest 30” ME Parallette pass through 30” Rest 30” ME DB Lunges 30” Rest