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

WL: Hang Snatch + Snatch Balance 6x 90'' 1+1 @ climbing weight WOD: AMRAP 12' 4 Power Clean 70/50 KG 8 Wall Ball @ 20/14 lbs 12 KB Swing@ 24/16 KG

GYM STRENGTH & BB STRENGTH: A1- Back Squat 4 x 3 - stop bottom position 3” A2- Ring Dip 4 x Max reps WOD: 7’AMRAP: 250mt Row 16 DB Snatch@

Strength: Push Press from the ground - 1 RM WOD: 21-15-12-9-6-3 Reps of: Deadlift @80/55kg Bar facing burps

WOD: AMRAP 20'' 10 DB Squat Clean @20/15 15 Pull Up 20 box jump

GYM SKILLS: HSPU Progression 12’ EMOM: 1-3 Kipping HSPU or kick into push ups WOD: 4 Intervals 2’ ON: 2’ OFF 15 Power snatch @35/25kg 10 Down UP ME DU