STRENGTH EMOM 10' min1- Deadlift - 4 reps @70-80% min2- Wall climbs  2-4 REPS WOD: 3 ROUNDS FOR TIME 15 STOH@60/40 15 Burpees Over the Bar

EMOM 10’ Odd: 5 Face the wall squat Even: 30" Hollow Body Hold WOD: 10 Rounds of: 5 Front Squat @ 70/45 Kg 7 Box Jump 14 lunges 200mt Run

STRENGTH: EMOM 12' ODD: 3-4 Power Cean @80% EVEN: 5-7 Strict Pull Up (weighted for advanced) WOD”ANNIE” 50-40-30-20-10 reps of: Double under or single under x 3 Abmat situp

Gym Strength: 5 Rounds 6-8 strict HSPU 15 Russian Swing@ 24/20 Wod: " Karen"

WL Squat snatch - 1RM WOD: AMRAP 12’ 12 OHS @35/25Kg 12 Cal Row

AMRAP 18' 30 DL@45/30kg 20 Hang Power Clean@45/30kg 10 strict press@45/30kg 20 BSQ@45/30kg 30 Burpees over the bar

STRENGTH BSQ: 5 x 10-8-6-4-2 reps @ climbing Strict Pull Up 5*5 WOD: AMRAP 12' 12 Barbell Front Rack Lunges@40/25 KG 30 DUs /90 SUs 16 TTB/K2C 8 Burpees Over the Bar  

WL STRENGTH: Power Clean+ Hang Power Clean+Push Jerk 90” x 6-8 sets: 1+1+1 WOD: 10’ AMRAP: 3 Power Cleans @ 70/50 Kg 10 Box Jump Over

STRENGTH: EMOM 12' ODD: 10 Kipping Handstand Push Up Even: max reps SDHP@40/30 WOD: 3 Rounds For Time 200 mt Run 12 Squat Snatch @45/35 21 Push Up

WOD: AMRAP 30’ 30 KB Russian swing@24/16kg 30 Burpees Plate @20/15kg 30 Plate GTOH @20/15kg 300mt Row