WL 6 rounds Hang Power Snatch cycling : 4-5 reps WOD 5 Intervals 2’ ON: 2’ OFF 25/20 Cal Row Max Power Snatch @50/35 KG

WOD AMRAP 20’ 7 Burpees 7 Thruster @45/30 7 KB Swing @32/24 14 Abmat Situp 21 Double Under  

WOD: 17.1

Teams WOD 600m  Run 60 Clean & Jerk (50/35) 60 Pull-ups 20 Synchronized Burpees 80 Wall Ball  (20/14) 80 Box Jump Overs (24″/20″) 100 One-Arm DB Snatches (20/15)

Strength & Gymnastics 3 -4 Sets of: A1 – Push Press Behind neck from rack– 5 Reps @ climbing A2 - Ring Row - 8 reps WOD AMRAP 15’ 15 Deadlift @60/40Kg 21 DU or 45 SU 12 Burpees 21 DU or 45 SU 9 Squat Snatch @60/40Kg 21 DU or 45 SU

Gymnastics EMOM 12’ Min1 - HSPU Strict 5 reps Min2 - Strict Pull Up 5 reps Min3 - Lateral side plank - 20”+20” WOD 21-18-15-12-9-6 -3 reps of: Sumo deadlift high-pull, 35/25 KG Push jerk, 35/25 KG

 STRENGTH: A1- Back Squat 3 x 6 @ climbing A2- Sit Ups with pvc pipe behind neck 3X 10 WOD: Three rounds for time of: 30 Kettlebell swings 24/16 20 Box Jump 10 Power Clean@ 70/45

WL Squat Snatch 1RM of the day WOD: 4 Intervals 2’30”ON, 2’30” OFF: 500mt Row (400mt for Woman) ME OHS@ 40/30Kg

17.2

TEAM"McGhee" Complete as many rounds in 30 minutes as you can of: 125/80 KG Deadlift, 5 reps 13 Push-ups 9 Box jumps