STRENGTH EVERY 2'X 5 SETS CLIMBING 8 Front Rack Lunges WOD 3 Rounds For Time 30 Wall Ball @20/14lbs 20 One Arm DB Snatc@20/15 kg 15 Burpees  

Gymnastic & Strength A1- Strict Press Behind Neck SN Grip 4 x 8 A2- 30'' Hollow Body Hold + 30'' Superman Hold WOD: 6 Rounds of: 10 Pull UP 7 Deadlift @

Gymnastics EMOM 12’ min1 10 Gym Push Up min2 Goodmorning with plate on chest @ 20/15 Kg - 20-30” min3 Kipping TTB or K2C/K2E for quality - 8-10 reps WOD 4 Intervals

PARTNER WOD: Double Fran (I go You Go) "Fran"- for time 21-15-9 reps of: 65 pound Thruster Pull-ups REST 2'- Double Isabel (I go You Go) "Isabel"for time 95 pound

STRENGTH A1- Thruster 4 x 5-4-3-2 @climbing A2- Strict Chin Ups 4 x 6-8 reps WOD: 3 Rounds of: 20 Box Jumps 30 Burpees no jump 40 Air Squat

GYM STRENGTH A1- DL 5*5 @ 65-70% of 1 RM A2- HS Hold 5* 30'' (Plank Hold for beginners) WOD: 10 Rounds of: 10 medball clean@ 9/6 Kg 10 HSPU or DB

MIDLINE AMRAP 10’ 20 Tuck Crunch 20 One Leg V - UP 20 Abmat sit Us WOD: 18’ AMRAP: 5 Power Snatch @60/40Kg 10 TTB 15 Push Ups 20 KB Swings @

WL Split Jerk from the ground - 3 reps EMOM 10’ climbing weight WOD: 6 Rounds: 6 C2B/ 10 Pull Up 12 Cal Row 20 alt arm DB Snatch@20/15Kg

STRENGTH: FSQ 5x 6 REPS WOD: 5’ AMRAP Ladder Up 1,2,3,4,5… of: Hang Power Clean @ 50/35 Kg Down & Ups -5’ REST 5’ AMRAP Lunges (no barbell)

TEAM WOD of 3: All Team must complete - switching as needed: 3K Row 150 squat clean @ 50/35 Kg 90 Pull Ups 150 Push Press@ 50/35 Kg 1K Run all