STRENGTH Hang squat clean 3-3-3-3 reps (climbing weight) WOD: 10 Rounds of: 100mt Run 5 Hang Power clean @60/40Kg 10 Box Jump

WL STRENGTH: A- Snatch Pull + Hang Muscle Snatch - 5 + 5 x 5 sets B- Snatch Balance  3 x 6 WOD: AMRAP 14: 7 Push Jerk @50/35 9 Bar facing Burpees 15 Cal Row

GYM EMOM 12' Min 1 - 20" L sit Hold on parallette Min 2 - 20” HS Hold Min 3 - 20'' Superman Hold WOD: 5 Rounds of: 20 DL@100/70Kg 200mt Run

STRENGTH A1- Front Squat 5 x 5@across weight A2- Ring Rows 5 x 10 WOD: 30-20-10 FOR TIME DB Thruster @15/10 TTB

GYM SKILLS: Kipping Pull Up / Bar Muscle ups EMOM 10’: 2-3 reps for quality WOD: 10-9-8-7-6-5-4-3-2-1 reps of: KB Swing 32/24Kg Strict Chin Ups Power Snatch @50/35Kg

Pat 6 rounds for time: 25 pull-ups 50-ft. front-rack lunge, 75 lb. 25 push-ups 50-ft. front-rack lunge, 75 lb.

Conditioning Emom 18' min 1: 3 Squat Clean@75% min 2: 10 Burpees Wod: 21-15-9 DL@ 100/70 Box Jump  

MIDLINE: Weighted Plank @20/10Kg 1’ON, 1’OFF x 6-8 sets WOD: AMRAP 20’ 5 C2B /Pull Up 10 Push Press @50/35Kg 15 Air Squat

STRENGTH OHS 5x 6 climbing WOD: on the 5' x 3 sets 400 mt run 15-20 TTB  

MIDLINE 3 Sets of: 30'' Stick Abmat Sit Ups 30'’ Lateral Side Plank Plank Hold (dx) 30'’ Lateral Side Plank Plank Hold (sx) 30'' 1 Leg V Ups - rest 30''- CONDITIONING 4 ROUNDS 300 mt Row 15 Power Snatch@40/30 15 Burpees Over the Bar