WOD: AMRAP 10’: Ladder up 2,4,6,8,... Box Jump Cal Row -5'- rest AMRAP 10’: Ladder up 2,4,6,8,... Power Clean@ 60/40 K2C

Gymnastic & Strength A1- Front Squat 3- 4 x 8-10 @  tempo 2020 A2- GHD Sit Up 3-4 x 8-10 WOD: 4 Rounds of: 20 Alt Arm KB Snatch @ 24/16 Kg 20 Down & Ups 200mt (100dx+100sx) 1-arm KB Farmer carry @ 24/16 Kg

TEAM WOD of 3, I go-you go as needed: 75 Calories Row 75 Deadlift @ 80/55Kg 75 Abmat Sit Ups 200 mt run all together 60 Calories Row 60 Deadlift @ 80/55Kg 60 Abmat Sit Ups 200 mt run all together 45 Calories Row 45 Deadlift @ 80/55Kg 45 Abmat Sit Ups 200 mt run

WL Squat Clean + Split jerk - 1+1 every 90” x 8 sets @ climbing weight WOD For Time: 21-15-12-9-6-3 Squat clean @ 40/30 Kg Over the Bar Burpees

GYM EMOM 10’ Odd 6-8 Kipping Pull Up/ Butterfly Pull Up Even 10-12 V Ups WOD 4 Intervals 2’ON, 2’OFF 300mt Row /250 for woman Max Reps KB SDHP @ 32/24 Kg

WOD AMRAP 20’: 30 DU or 90 SU 12 Wall Ball@9/6 Kg 30 DU or 90 SU 15 Box Jump 30 DU or 90 SU 200mt Run 30 DU or 90 SU 20mt Bear crawl

STRENGTH A1- Bench Press Closed Grip- 3-4 x 4 stop 2” on chest A2- Wall Climb - 3-4 x 4 WOD 15’ AMRAP 15 Toes to bar 10 HSPU Kipping or push ups 5 Power Snatch @60/40Kg

  STRENGTH A1- Thruster From Rack 4x 2 @ climbing A2- L Sit Hold or tuck hold on parallette 4x ME (Target for advance 40”-1’) WOD For Time: 4 Rounds of: 15 Power Clean @ 50/35 Kg 15 STOH @ 50/35 Kg 15 Calories

GYM SKILLS: Kipping Ring Dip WOD 6 rounds of: 1’ Max Reps DU 30” Rest 1’ Max Reps Push Press @ 35/25 Kg 30” Rest 1’ Max Reps KB Swing @ 24/16 Kg 30” Rest

WL A- Snatch Push Press Behind Neck SN Grip + Snatch Balance 3 x 5+5 B - Squat Snatch - 2RM of the day in 12’ WOD AMRAP 12’ 5 OHS @ 50/35Kg 9 Box Jump Overs 12 Push up h/off