GYMNASTIC COMPLEX EMOM 8’ RX: 3 PULL UPS + 2 C2B  + 1 MU INTEMEDIO: 4 PULL UPS + 3 C2B SCALED: 2 PULL UPS + 4 PUSH UPS WOD

WL COMPLEX 6 set: 1 P. SNATCH + 1 SNATCH BALANCE #heavy climbing ( NO MAX) INTERVAL WOD 2’’ ON / 1 OFF X 6 ROUNDS =  TOT 18’ 100

GYMNASTIC SKILL HANDSTAND WALK WOD 5 ROUNDS FOR TIME (CAP 15 ’) 10 ALT DB SQ SNATCH #20/15 10 MT DB LUNGES OH 6 C2B

Team Wod of 2 5 Round 5' On - 1' Off , switch as needed 25 Wall ball Max effort Cal Row Partner not rowing hold two KB 32/24 kg

REINFORCE YOUR CORE EVERY 30’’ X 12’ PLANK REST MOUNTAIN CLIMBER REST MAX EFFORT V-UPS/ SIT UPS REST WOD FOR TIME (13’ cap) 10 Power Cleans (60/45) 25 PUSH UPS

BB CONDITIONING EMOM 10 ’ EVERY 1’ : 4 P.SNATCH #40/25 + 3 BURPEES WOD 4 RNDS FOR TIME (16’ CAP) 30 DU 15 WB 9/6 20 A.SWING 24/16 15

GYMNASTIC CONDITIONING EMOM 10’ RX : 9 C2B INTERMEDIO: 10 PULL UPS SCALED: 5 PULL UPS or 8 RING ROW WOD AMRAP 13’ 15 BOX JUMP 5 DEADLIFT 80/55 KG

WOD FOR TIME ( CAP 28’) 1000 MT ROW 50 DB SNATCH #20/15 60 SIT UPS 1000 MT RUN 50 DB C&J #20/15 60  SIT UPS

WL FROM RACK 6 SET: 3 POWER JERK #MEDIUM CLIMBING WOD AMRAP 13 ’ 7 P.SNATCH 60/45 5 BACK RACK BARBELL LUNGES 3 MU/ 6 C2B/ 8 PULL UPS/ 10

WOD Squat Clean 12' to find 3 RM Squat Clean then straight into Wod For Time Death by Push Up Pull Up Air Squat Start first minute with 1 rep