Amrap 7' tough Cindy 5 strict pull ups 10 hspu 15 pistols squat Rest 2'   Amrap 7' double Cindy 10 pull-ups 20 push ups 30 air squat Rest 2'

Gymnastics EMOM 12’ MIN 1: 20" ring hold MIN2: 10 Kipping + Ring Support MIN3: 3/6 Kipping HSPU WOD AMRAP 8’ Ladder Up 2,4,6,8.. Power Clean @60/40Kg K2E Box Jump

HERO WOD: "Tiff"

Strength EMOM 16’ Odd - Deadlift – 5 reps even - HS Hold facing the wall - 20” WOD “Dead Fran” 21-18-15-12-9 Reps of: SDHP @ 50/35Kg Wall Ball@9/6Kg

5 sets fo: A1- Strict Ring Dip - 5-7 reps A2- 1-Arm DB Row- 5-7 reps each arm @climbing WOD AMRAP 12' 5 C2B Pull up 7 DB Hang Clean

EMOM 12’ Odd- Power Snatch Cycling- 5-6 reps cycling Even- Push Press Cycling - 5-6 reps cycling WOD 4 Intervals 1’30” ON: 1’30” OFF 250 mt row ME OHS @

WOD AMRAP 30’ 25 Front Rack Lunges@40/25KG 25 Abmat Sit Ups 25 DU or 50 SU 25 Front Rack Lunges@40/25KG 25 American Swing@24/16 25 Air Squat

Strength 4 Sets of: Thruster from rack– 5 Reps @ climbing Freestyle Fran 45 reps of each for time: 95-lb. thrusters Pull-ups

Marston Complete as many rounds as possible in 20 minutes of: 405-lb. deadlift, 1 rep 10 toes-to-bars 15 bar-facing burpees

Strength & Gymnastics 4 Sets of: A1 – Front Squat– 3 Reps @ climbing A2 – K2E Strict – 5 Rep Wod: 6 rounds For time of: 12 wall ball@9/6kg