BB CONDITIONING EMOM 10 ’ EVERY 1’ : 4 P.SNATCH #40/25 + 3 BURPEES WOD 4 RNDS FOR TIME (16’ CAP) 30 DU 15 WB 9/6 20 A.SWING 24/16 15 WB 9/6

GYMNASTIC CONDITIONING EMOM 10’ RX : 9 C2B INTERMEDIO: 10 PULL UPS SCALED: 5 PULL UPS or 8 RING ROW WOD AMRAP 13’ 15 BOX JUMP 5 DEADLIFT 80/55 KG 15 BURPEES OVER THE BAR

WOD FOR TIME ( CAP 28’) 1000 MT ROW 50 DB SNATCH #20/15 60 SIT UPS 1000 MT RUN 50 DB C&J #20/15 60  SIT UPS

WL FROM RACK 6 SET: 3 POWER JERK #MEDIUM CLIMBING WOD AMRAP 13 ’ 7 P.SNATCH 60/45 5 BACK RACK BARBELL LUNGES 3 MU/ 6 C2B/ 8 PULL UPS/ 10 RING ROW

WOD Squat Clean 12' to find 3 RM Squat Clean then straight into Wod For Time Death by Push Up Pull Up Air Squat Start first minute with 1 rep each Add 1 rep every minute

TEAM OF 2 Three WOD's with Running Clock 13' Amrap  (Switch as needed) 400 mt row 20 KB Swing 24/16 kg 20 Burpees Box Jump Over 5' Amrap D.U. I go you go, score is total DU performed   Wod For time  18' Cap Time ( Switch as needed)    50 HSPU 50 DL 43/35 Kg

WL 6 X 3 MUSCLE SNATCH #HEAVY CLIMBING REST AS NEEDED WOD FOR TIME ( CAP 15’) 2/4/6/8/10/12/14 HANG P.SNATCH 40/25 TTB

GYMNASTIC COMPLEX EMOM 8’ RX : 4 BAR SWING + 3 C2B INTERMEDIO: 4 BAR SWING + 4 KIPPING PULL UPS SCALED: 4 BAR SWING + 2 KIPPING PULL UPS WOD AMRAP 14’ 6 WB 9/6 6 THRUSTERS 60/45 12 BURPEES

BB CYCLING EMOM 8’ 5 GTO UNBROKEN 60/45KG (C&J STYLE) WOD 4 RNDS FOR TIME ( CAP 13’) 200 RUN 60DU/180 SU 22 ALT DB CLEAN 20/15KG

WOD AMRAP 13’ 500 ROW 20 R.SWING #24/16 3’ REST AMRAP 13’ 400 RUN 25 BOX JUMP