INTERVAL WOD TEAM OF 2 3’ ON 1’ OFF X  6 RNDS 22 cal ASSAULT BIKE ( 11 each, max 2’ of work) + MAX EFFORT DL #80/55 ( I

WL IN 15’ FIND 1 RM SNATCH ( ANY STYLE) BEGINNER TECHNICAL WORK WOD 5 RNDS FOR TIME  (13’ CAP ) 10 HSPU or scaled 15 DBs PUSH PRESS 15/10

Team of 2 - 7' Amrap Partner A : 20 mt bear crowl - Partner B Hang on the bar , then switch 1'rest 7' Amrap Partner A : 20

LEGS CONDITIONING EVERY 1’ X 8’ 10/15 REPS OF F.SQUAT FROM THE GROUND #40/25 WOD “ANNIE” (CAP 11’) FOR TIME 50-40-30-20-10 DU ( SU X 3 ) SIT UPS

GYMNASTIC 4/5 SET OF 30’’ HANG BAR (hollow position) 10’’ PAUSE HALF PULL UPS 10’’ PAUSE PULL UPS IN TOP POSITION REST AS NEEDED BTW EXERCISES WOD 13’ AMRAP 200

FUNCTIONAL BODY BUILDING 4 SET OF 3DX 3SX TURKISH GET UP 6 Kb Sit up & press REST AS NEEDED WOD 6 RNDS FOR TIME (cap 15’) 11 PULL UPS

WOD 12’ AMRAP 400 RUN 15 R.SWING #24/16 4’ REST 12’ AMRAP 500 ROW 15 KB SDHP #24/16

WL 6 SET OF 2 X (1 HIGH PULL + 1 P.SNATCH # MEDIUM CLIMBING ) WOD 4 RNDS FOR TIME ( CAP 14’) 4 RING MU or 4 KIPPING

WL 6 SET 3 PAUSE POWER CLEAN T/GO + 1 POWER JERK #MEDIUM CLIMBING WOD 10’ AMRAP 2/4/6….. STOH 50/35 PUSH UPS

GYMNASTIC EMOM 12’ 45’’ PLATE HOLLOW BODY 45’’ PLATE SUPERMAN POSITION 30’’ HOLLOW ROCK 1’ REST WOD 3 RNDS FOR TIME ( CAP 13’) 21 A.SWING #24/16 15 PULL UPS