WL 1RM Clean&Jerk WOD: 12' AMRAP: 10 Power Clean & push press @ 40/30Kg 10 Box Jumps Overs

GYM SKILLS: KIPPING PULL UPS WOD: “Intervals Cindy” 1'ON, 1'OFF for 10 Intervals Max Rounds of 5 pull Ups – 10 Push Ups – 15 Air Squat

STRENGTH A1- Front Squat 4 x 6 reps@60-65%1RM A2- Side Plank 4 x 30” + 30” WOD From 10 to 1 of: Sumo Deadlift High Pull @ 50/35 Kg OTB Burpees

WOD: 5 Rounds of: 400mt Run 30 Wall Ball @9/6Kg

GYM SKILLS Practice ROPE CLIMB WOD AMRAP 25’: 30/20 Cal Row 20 Alt arm DB Snatch @25/15kg 15 K2E

Partner Wod: 75 cal row 75 burpees 75 sit up 75 BSQ@70/50 kg 75 sit up 75 Burpees 75 cal row  

WL: SPLIT JERK - EMOM 10’ - 3 reps @climbing (From The Ground ) WOD 10 Rounds of: 10 DB Lunges @ 20/10 Kg 10m/7w Pull Ups

EMOM 15’ Min1 Strict Ring Dip or Pike Pushs– 3-5 Reps Min2 DBs or KBs Farmer Carry – 30”-40” Min3 Face the wall squat -5-7 Reps WOD: For time. 200mt

WOD 6 Intervals 4’ON,4’OFF 250mt Row -then- AMRAP 3/5 HSPU or 2 Wall Climb 6 Hang Power Snatch @ 50/35 Kg

WOD: 30’ AMRAP 400mt Run -then- 2 Rounds of: 8 Burpees Box Jump Overs 12 OH Plate ab sit ups @10/5Kg 21 DU or 60 SU