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’

CONDITIONING 10 INTERVALLI 2' ON 2' OFF 1-5 9 BURPEES 7 HANG POWER CLEAN @50/35 5 PULL UP 6-10 5 POWER CLEAN@50/35 7 TTB 9 BURPEES

Strength A1-Bench Press closed Grip 5 x 5 @ climbing A2- 1arm DB Row tempo 2020 5 x 6-8 each arm WOD Ladder down 10-9-8-7-6-5-4-3-2-1 reps of: DB Push Press @

SATURDAY TEAM WOD of 2 Amrap 25' 800 mt run together 30 Kb Swing@ 32/24- Partner hold 100/70 kg 40 Hspu - Partner hang on the bar 100 DU 80

BRIGGS (team wod) FOR TIME 2000m row 150 wallballs 100 burpees 50 thruster @40/30 kg

Gymnastic & Strength EMOM 10’ min1- Deadlift - 4 reps @ climbing min2- Ring Dip Strict - 5-7 WOD 4 Intervals :2’ON, 2’OFF 10 Cal Row 15 KB Swing @

WL OHS from the ground - 5 reps Every 90” x 6-8 WOD 4 Rounds for time: 20 OTB Burpees 15 OHS 50/35Kg 10 HSPU or Push Up

  WL: Push Jerk from the ground - find 3 RM of the day WOD: 14' AMRAP 7 PULL UP 30 Thruster empty barbell 100 DUs  

SKILLS:KB Snatch WOD: Ladder Down 10-9-8-..to 1 rep of: Alt Arm KB Snatch @ 24/16 Kg (dx + sx counts 1 rep) Box Jump Over

Amrap 30' Run 800 with plate10/5 kg 7 rounds of: 5 strict pull ups 4 burpees box jumps 3 clean 80/55 kg