WL OHS Set Up from the ground - 3RM of the Day WOD AMRAP 10’: Ladder Up of: 2-4-6-8-.. Push Press @ 40/30Kg Over The Bar Burpees

WOD alt 3' on / 2' off x 30’ 3'ON (AMRAP) 3 bar muscle ups/ 5 c2b/ 7 pull ups 9 SDHP@40/30Kg 2' REST 3'ON (AMRAP) 6 hspu strict or 2 wall climb 9 SDHP@40/30kg 2' REST

WOD 5 Rounds of: 1’ Max Reps DU 1’ Rest 1’ Max Reps Push Jerk @ 50/35Kg 1’ Rest 1’ Max Reps MD clean 20/14 lbs 1’rest

TEAM WOD OF 2 All team must complete, switching as needed: 50 Burpees-Pull Up 50 Hang Power Snatch @ 40/30 Kg 50 Box Jump @70/60cm 50 KB Swing @ 24/16 Kg 30 Burpees-Pull Up 30 Hang Squat Snatch @ 40/30 Kg 30 Box Jump @70/60cm 30 KB Swing @ 24/16 Kg 20 Burpees-Pull Up 20

Strength A1- Deadlift 5 x 3 @ starting with heavy (85% 1 RM) A2- HS Hold against wall 5 x 20-30” WOD AMRAP 6’: 8 Power Clean @ 50/35Kg 8 Push Up -Rest 3’- AMRAP 6’: 6 Push Jerk @ 50/35Kg 6 Burpees

Gymnastics EMOM 12’: Odd 1-4 Reps for quality of Bar M.U Even 25” Mountain Climber WOD 4 Rounds of: 50 Double Unders or 150 SU 20/17 cal row 25 Wall Ball 9/6kg

Gymnastic & Strength A1- GHD Sit Ups Parallel tempo 2020 3-4 x 8-10 A2- Bench Press Closed Grip 3-4 x 5@climbing A3- DB See Saw Press 3-4 x 16 total reps Rest 60” WOD 10 Rounds of: 12 Alt Arm KB Snatch @ 24/16 Kg 7 K2E 100mt Run

WOD 6 Intervals 1’30” ON/1’30” OFF 200mt Row (ALT) Max Reps Box Jump / Pull Ups / SDHP @50/35Kg

WOD 10 Rounds For Time: - 3 Squat Clean & Split Jerk @ 70/ 50 Kg - 10 OTB Burpees

SATURDAY TEAM WOD of 2 All team must complete: Cash in: 100 Box Jump “I go-you go EVERY REP!” (use 1 box facing each other) -switching as needed (if possible) 100 Alt Arm DB Snatch @ 20/10 Kg 75 Walking Lunges in pair synchronized 200 Ab mat Sit Ups 75 Walking Lunges in pair synchronized