GYM EMOM 12’ Min 1- Alt Arm DB Strict Press tempo 2020 6-8 each arm Reps Min 2- Ring Rows tempo with false grip 2020 8-10 Reps Min 3- High

  TEAM WOD of 2, switch as needed Cash In : 600mt OH Plate Carry @ 20/15 Kg Accumulete: 100 Cal Row, while 1 member is rowing, the other member

WL Squat Clean + Front Squat + Thruster 1+1+1 Every 75” x 10 WOD AMRAP 10’ 10 Thruster @ 40/30Kg 10 Pull Ups

WOD AMRAP 30’ 750mt Row -then- 3 Rounds of: 10 Alt Arm KB Snatch @ 24/16 Kg 8 Box Jump 70/60cm 4 wall climb

STRENGTH A1- Deadlift 5 x 10 A2- DB Floor Press 5 x 10 WOD AMRAP 12’ 6 Hang Power Snatch @ 50/35 Kg 12 Back Rack Walking Lunges @ 50/35

  STRENGTH A1- OHS 5 x 10-8-6-4 reps @climbing A2- Ring Row 5 x 10 WOD 3 Rounds of: 400mt Run 21 SDHP@ 35/25 Kg 7 Ring MU or 14

WL Power Snatch - 1RM WOD 3 Rounds of: 2’ Max Wall Ball @ 9/6 Kg 2’ Max Power Snatch @ 35/25 Kg 2’ Rest

  STRENGTH 5 sets: A1-Front Rack Lunges (6+6) @ climbing A2- Lateral side Star Plank - 20”+20” A3- Superman Hold with PVC Pipe - 30” Wod 5 DL@ 110/85 kg

WL : OHS from the ground - 4RM WOD 4 Rounds of: 21 Medball Front Squat @ 9/6Kg 12 Sumo Deadlift High Pull @ 50/35 Kg 9 OHS @ 50/35 Kg

Power clean : 9’ EMOM @ climbing MIN 1 - 3 reps MIN 2- 2 reps MIN 3- 1 rep WOD 3 -4 Intervals of 3’ ON, 3’ OFF 500