WOD: 5 Rounds of: 400mt Run 30 Wall Ball @9/6Kg

GYM SKILLS Practice ROPE CLIMB WOD AMRAP 25’: 30/20 Cal Row 20 Alt arm DB Snatch @25/15kg 15 K2E

Partner Wod: 75 cal row 75 burpees 75 sit up 75 BSQ@70/50 kg 75 sit up 75 Burpees 75 cal row  

WL: SPLIT JERK - EMOM 10’ - 3 reps @climbing (From The Ground ) WOD 10 Rounds of: 10 DB Lunges @ 20/10 Kg 10m/7w Pull Ups

EMOM 15’ Min1 Strict Ring Dip or Pike Pushs– 3-5 Reps Min2 DBs or KBs Farmer Carry – 30”-40” Min3 Face the wall squat -5-7 Reps WOD: For time. 200mt Run 10 squat clean @40/30Kg 200mt Run 10 Thruster @40/30Kg 200mt Run 10 squat clean thruster @40/30Kg

WOD 6 Intervals 4’ON,4’OFF 250mt Row -then- AMRAP 3/5 HSPU or 2 Wall Climb 6 Hang Power Snatch @ 50/35 Kg

WOD: 30’ AMRAP 400mt Run -then- 2 Rounds of: 8 Burpees Box Jump Overs 12 OH Plate ab sit ups @10/5Kg 21 DU or 60 SU

STRENGTH: 4sets of: A1- Push Press from the ground- 5-6 Reps A2- Plank 40" WOD: AMRAP 10' 5 OHS @50/35 kg 7 Push Up 9 KB Russian Swing 32/24 kg    

Team wod: 3 Rounds of: 30 OH Plate Lunges @20/10Kg 30 Power Clean & Push Jerk @60/40Kg 30 K2E -cash out: 100 Synchro Abmat sit ups

Emom 12': min 1: 3 squat clean min2: 40 double under   WOD: Elizabeth