gymnastic strenght endurance: a) 0-7’ 1000 run then b) emom 10’ 15-20 push ups 20-25 air squat 8-10 burpees 10-15 strict pull ups 50-70 du 1’ rest c) 18’-23’ 1000 row then d) emom 10’ 20-30 thruster empty bar 10-15 lat burpees 15-20 ttb 20 a.swing 50-70 du 2’ rest sprint team endurance 5’ amrap

strenght conditioning: 0-5’ ramp to 3 rm push press taken from the ground 1’ rest 7’-12’ ramp to 2 rm front squat taken from the ground 1’ rest 13’-18’ ramp to heavy single rep of deadlift 27-21-15-12-9 wall ball box jump over

weightlifting technique: A.halting snatch+ pause hang high pull+power snatch B. power snatch+deep hang power snatch+ hang squat snatch C. ramp to heavy squat snatch Wod: Nasty Randy for time 75 power snatch #35/25kg* *emom 3-5 front bar burpees

skill exercises: 4 rounds of: 5 kb dead swing 5 Russian swing 5 a.swing 4 rounds of: (2+2) 3 kb one arm swing 3 kb one arm clean 3 kb one arm kb snatch then emom 12’ 30” kb snatch ballistic style 30” a.swing #24/16kg 30” kb plank 2’ on- 1’ off 50 du then

last day of the year! Wod: 1000 run 50 deadlift #80/55kg 30 bb (barbell) push ups 30 pull ups 800 run 30 deadlift #80/55kg 20 bb push ups 20 pull ups 400 run 15 deadlift 15 bb push ups 15 pull ups 200 run 7 deadlift 7 strict hspu/ 7 bb push ups 7 bar

Strength & Gymnastics EMOM 15’ Min1 - Front Squat from the ground - 5-7 reps @ climbing Min2 - Wall Climbs - 2-3 reps Min3 - Strict Pull Up - 3-5 reps WOD For Time: 30 DL@50/35Kg 30 Hang Power Clean @50/35Kg 30 Shoulder to Over head @50/35Kg

MIDLINE 3 Rounds of: 10 TTRing 20 Abmat Sit Up 20 Hyper extension WOD 4 Intervals 5’ON, 2’ OFF AMRAP 10 Lateral Box Jump Overs 12 Alt Arm DB Snatch @20/10 Kg 15 Air Squat

WL Snatch Pull + Squat Snatch + OHS - 1 + 1 + 1 Every 90” x 7 sets WOD AMRAP 12’ 250/200mt Row 6 Hang Power Snatch @40/30Kg 8 Over-the-Bar Burpees

Strength Back Squat – 5 x 3 @ stop bottom pos 3” climbing weight WOD 10 Rounds of: 5 C2B Pull Up or Pull Up 10 KB Swing @24/16 Kg

"Fight Gone Bad!" Three rounds of: 1' MIN Max Reps Wall-ball 20/14lbs 1' MIN Max Reps Sumo deadlift high-pull @35/25 KG 1' MIN Max Reps Box Jump 1' MIN Max Reps Push-press @35/25KG 1' MIN Max Cal Row 1' MIN REST BETWEEN ROUNDS