EMOM: 12' ODD: Heavy Squat Clean 2 reps EVEN: 3-4 Wall Climb WOD: Grace

SKILLS: Bar Complex EMOM 8-10’: 6 Hollow body/superman Swing + 4 Kipping Pull Up for quality + 6 Hollow body/superman Swing . WOD: For Time: 20-16-10 reps of: Hang Power Snatch @ 40/30Kg Front Rack Lunges@ 40/30 kg

STRENGTH: A1-  Deadlift  4x8 A2- Parallette Pass Through 4x 8 WOD: 5 Intervals 1’30” ON, 1’30” OFF 20 KB Swing @ 24/16Kg 10 Push Ups hands off ME Double Unders

WL: Push Jerk + Split Jerk + Split Jerk behind neck – 1+1+1 x 6-8 sets@ climbing WOD: 3 Rounds of: 10 Push Jerk @ 60/40Kg 200mt Run 10 Power Clean @ 60/40Kg 150mt Row

SKILLS: Kipping Ring Dip WOD: “Mary” AMRAP 20’: 5 HSPU or 5 Plate Push Up 10 Pistol alt leg or 10 Goblet Squat 15 Pull Ups

Surprise!

"Double Helen" 3 Rounds of: 800mt Run 40 KB Swing @ 24/16 Kg 20 c2b/ Pull Up

STRENGTH Front Squat – 2 reps @85% x 3 sets “The Chief” 5 Intervals of 3′ AMRAP: – rest 1′ b/t intervals 3 Power Clean @60/40kg 6 Push ups 9 Air Squat  

WL SN DEADLIFT + SN PULL + HANG PW SNATCH Every 90”x 8 - 3 + 2+ 1 @ climbing weight WOD 4 Rounds of: 21 Deadlift @ 50/35 Kg 12 Back Rack Lunges @ 50/35 Kg 40 DU or 80 SU

STRENGTH A1- Strict Press BN SN Grip 4 x 6-8 @ climbing weight A2- KB Windmill 4 x 6-8 each side WOD Ladder Up in 12’ 1,2,3,4.. DB Thruster @ 20/10 Kg DB Burpees @ 20/10 Kg