WL Snatch Deadlift + Snatch Pull + Power Snatch - 1+1+1 x 6 @ climbing WOD: 5 Rounds of: 15 Power Snatch @ 35/25 Kg 15 OTB Burpees

GYM 4-5 Sets not for time: - 10 goblet squat -  3-5 Chin up tempo 2020 - 45'' accumulated HS Hold Rest after each set 60-90” WOD: For Time: 45 Thruster @

BB STRENGTH: Back Squat 4 x 4 WOD 3 Intervals 3’ ON, 3’0FF AMRAP 12 Box Jump 12 Push Up 12 Wall Ball @ 9/6 Kg

GYM STRENGTH & BB STRENGTH Push Press Behind Neck SN grip from the ground 4 x 8-10 Hollow Hold 4 x 30” accumulated WOD AMRAP 14’: 21 Cal Row /15

WOD: 25'AMRAP: 4 Rounds of: 8 TTB or K2E or K2C 10 Down& Ups 12 KB Russian Swing @ 24/16 Kg - Then- 1K Run

TEAM WOD of 2, I go –You go every rd: 8’ to establish max rounds of: 10 Alt Arm DB Snatch @ 20/10Kg – 100mt Row -rest 2’- 8’ to

GYM STRENGTH & BB STRENGTH: A1- Front Squat 4 x 6 @ Climbing A2- Strict Ring Dip 4 x 5-7 hold top pos 3” each rep WOD: 12' AMRAP: 9

TEAM WOD of 2 Every team must complete: AMRAP 25’ 500mt Row 30 Box Jump Syncro! 20 KB Swing @ 32/24 Kg 10 DB alt arm Snatch each member @

Skills: Kipping HSPU WOD 5 Rounds of: 10 Kipping HSPU or 20 Push Ups h/off (15 for woman) 15 SDHP @ 50/35 Kg 30 DU

WOD Aerobic Development 5 x 500mt Row Rest 1:1 MIDLINE 3 Sets of: 1’Max Plank Hold 1’Abmat Sit Ups