Hero Wod "Daniel" For time: 50 pull-ups 400-meter run 95-lb. thrusters, 21 reps 800-meter run 95-lb. thrusters, 21 reps 400-meter run 50 pull-ups

EMOM 16’ Odd Power Snatch + Hang Power Snatch - 1+1 reps in @ climbing weight Even Strict HSPU - 6 reps WOD 3 Rounds of: 400 mt Run 30-20-10

STRENGTH Deadlift 5x5 Wod: 15 ' AMRAP 5 Pw Clean @ 70/50 Kg 10 OTB Burpees

Gymnastic & Strength A1- Back Squat 4 x 5-4-3-2 reps @ climbing A2- Superman Hold 4x 30” WOD 4 Intervals 2” ON, 2” OFF 20/15 cal row ME Thruster@50/35 Kg

WOD 7 Rounds of: 7 Box Jump Overs 7 TTB 7 Push Press @50/35kg 7 Down & Ups -no rest- Then 800mt Run

Skills: Kipping Pull UP/C2B: review and practice WOD AMRAP 20’ 15 Burpees 10 KB Swing @24-20kg 10 C2B or Pull up 5 Power Snatch@60/40

Partner Wod: 0-8' Partner a: kb front rack hold 2x24/16 kg Partner b: max effort cal row 1' rest 9'-15' Partner a: plank hold Partner b: max effort back squat

Strength: Push press from the ground: 3 RM WOD: for time 5 Rounds 12 Burpees 24 Wall Balls @ 9/6Kg

SKILLS: ROPE CLIMB WOD: 15' AMRAP- PARTNER WOD (SWITCH EVERY 15 REPS) 30 CAL ROW 30 POWER SNATCH@ 40/30KG

WL & Gymnastics EMOM 12’ Odd Front Squat From the ground - 5 reps @ climbing weight every set Even Ring Dip Strict tempo 2020 4-6 reps WOD AMRAP 10’