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

Gym Skills Ring MUSCLE UPS Review transitions on low rings then EMOM 10’: 1-2 Strict Ring MU Up + 1-2 Kipping Ring Muscle Ups or 1-3 transitions on low rings WOD 12’ AMRAP: 30 DU 5 Deadlift @80/55Kg 9 HSPU or Plate Push Ups

Gymnastic & Strength 4-5 Sets of: A1- Front Squat - 3” stop bottom pos - reps 4-5 @climbing A2- Pike Push Ups reps feet on box or Strict Ring Dip 8-10 A3- GHD Hip Extension Holding 3” top position reps 6-8 - rest 60” WOD Team of 2 20 to 2 * -Cal row -A.swing

WOD 6 Intervals 3’ON, 2’ OFF AMRAP: 4 KB Snatch @ 24/16Kg (2+2) 5 Box Jump @ 30/24” 6 Knee to elbows 7 Down & Up

 TEAM WOD of 2 Rules: 1 member works until finishing the whole round, the other rests then switch AMRAP 7’: 8 SDHP @ 35/25Kg 12 Air Squat -Rest 2’- AMRAP 7’: 8 Push Press @ 35/25Kg 12 Wall Ball @ 9/6Kg -Rest 2’- AMRAP 7’: 8 Thruster @ 35/25Kg 12 Bar Facing Burpees

WL Power Snatch + Squat Snatch - 1 + 1 for max complex of the day in 12’ WOD 5 rounds of 80 du 20 KB Snatch 24/16kg

Gym Skills Pistols - review and practice as followed EMOM 10’: Odd: 3-4 Pistol each leg Even: 15”+15” Lateral side Plank WOD 12’ AMRAP: 5 OHS @ 50/35Kg 7 Strict Chin Ups (4 for women) 12 Calories Row

WOD Amrap 20’ 10 ttb 20 burpees box jump Over 30 Goblet squat 16/12 kg 50 sit up