STRENGTH: A1- Back Squat 4 x 3 @ climbing A2- Strict Chin Up 4x 6/8 WOD: 21-15-9-6 OTB Burpees Over Head Squat@45/30 KG Chest to bar Pull UP

STRENGTH: EMOM 18' Min 1: 15 Wall Ball@9/6 Kg MIn 2: 7 Hang Power Clean Min 3: Lateral Side Plank 30"+30" WOD: Ladder 10-8-6-4-2 Push Press@60/40KG KB Swing 32/24

WOD: 17.5

TEAM WOD 3 "MAD DOG" 1.6 KM RUN 150 CAL ROW 100 BOX JUMP 50 HSPU 12 ROPE CLIMB  

STRENGTH A1- OHS 5x 5 @ climbing A2- Plank Hold 5 x 45” WOD 3 Rounds of: 400mt Run 30 Alt arm DB Snatch @25/15Kg

Strength  EMOM 15' Min 1 - 5 Strict Pull Ups Min 2 - 20"-30" L sit Hold or tuck on parallette Min 3 - 15 Air Squat WOD: AMRAP 10' 10 Power Clean @ 60/40 kg 20 Push Up      

STRENGTH Bench Press 4 x 5@ climbing WOD: for time 50 Med Ball Clean 20/14 25 Push Jerk@ 70/50kg 50 Med Ball Clean@70/50 kg

MIDLINE: TABATA HOLLOW HOLD WOD: 10 rounds of: 30 seconds of burpees Rest 30 seconds 30 seconds of SDHP@40-30KG Rest 30 seconds 30 seconds Box Jump 30 seconds rest    

WL : Squat Clean + Front Squat Work Up to a max complex of the day EMOM 12' MIN ODD: HANG POWER CLEAN - 5 REPS MIN EVEN: 7-9 TTB

Hero Wod "Daniel" For time: 50 pull-ups 400-meter run 95-lb. thrusters, 21 reps 800-meter run 95-lb. thrusters, 21 reps 400-meter run 50 pull-ups