SATURDAY TEAM WOD of 2 Switch as needed For time complete: 100 Squat Clean@50/35Kg 80 V Ups 60 Burpees Box jump over 40 SDHP @50/35Kg 20 Wall climb 100 DU

  EMOM 12' ODD: 6-10 BURPEES EVEN 10 KB GOBLET SQUAT #24/16 WOD: 5 INTERVALS 1'30'' ON/1'30 OFF 15KB SWING #32/24 ME DU

GYMNASTICS Skills KIPPING TTB WOD: 5 Rounds of: 10 Deadlift @70/50 kg 7 Box jump overs 5 TTB

WOD: 6 Rounds of: -400mt Run -20 M/15 W Push up H/Off -10 KB Swing @ 32/24 Kg -5 Hang Power Clean @70/50Kg

PUSH and PULL STRENGTH: A1- Strict Press 4 x 6-8 A2- Strict Pull Ups 4 x 8-10 60” Rest WOD: TEAM WOD of 2 AMRAP 18’ -I go you go as needed 25 Cal Row 25 Push Jerk @50/35Kg 25 Wall Balls@9/6Kg

WL A- Hang Squat Snatch - 2RM in 12’ WOD: 3 Intervals 3’ON, 2’OFF AMRAP 10 DB Burpees @20/10kg 10 M / 6 W Pull Ups 30 DU or 75 SU

TEAM WOD of 3: AMRAP 8’, I GO-YOU GO every round: 8 SDHP @ 40/30 Kg 8 Back Squat @ 40/30 Kg -2’ Rest- AMRAP 8’, I GO-YOU GO every round: 4 M / 2 W Strict Chin Up 8 Burpees 12 DU or 30 SU 8 V ups -2’ rest- AMRAP 8’, I GO-YOU

WL -Split Jerk  - 3 reps holding top pos 2” x 6 sets @ climbing WOD: AMRAP 10' 10 KB SDHP @32/24Kg 10 Burpees Box jump Overs ( New RX standard)

STRENGTH & GYM STRENGTH: 4 set A1- Strict Press behind Neck snatch grip 3  @ climbing A2- 1-Arm-DB Row 5 each arm A3- Parallette pass through 8-10 Rest 60'' WOD: 10 Rounds of: 5 Wall Ball@9/6Kg 4 Power snatch @ 60/40kg 3 OHS @ 60/40 Kg

GYMNASTICS HSPU Kipping review and practice: EMOM 10’ Odd Kipping HSPU 3-5 or max effort unbroken for advanced Even Double Unders practice  for 30 ” ( for advanced 30'' max effort) WOD: 3-6-9-12-15 Reps of: DB Hang Power Clean & Push Press @ 20/10 Kg Cal Row Burpees