Gymnastic A1- Strict C2B 4 x 5 A2- Hollow Hold 4 x 30” A3- Tuck Hold b/w parllette 4 x 20” WOD 7 Rounds of: 3 Deadlift @ 100/70 Kg 4 HSPU Strict or 8 Push Up 21 Double Unders or 60 DU

Warm Up Group Dynamics & Mobility SATURDAY TEAM WOD of 3 Rules: 2 members work together, the other rests then switch AMRAP 8’: Member 1 10 Cal Row Member 2 Air Squat Member 3 Rest total score= calories accumulated + reps of air squat -Rest 2’- AMRAP 8’: Member 1 10 Burpees Member 2 Ground

WL - Barbell Cycling EMOM 15’ MIN 1 Power Clean & Push Jerk - 5-7 reps @ light weight MIN 2 12/15 Push Ups MIN 3 20/30 Air Squat WOD For Time: 50 DB Push Press (not Jerk) @ 20/10Kg 1000mt Row

Gymnastics Skills Pistols review - practice as followed EMOM 15’ Min 1 - Pistols or assisted pistol 2-4 each leg Min2 - HS Hold facing the wall - 20-30” Min 3 - Tuck Crunch - 8-10 WOD AMRAP 12’ 30 Du or 90 SU 7 TTB or K2C 9 Hang Squat Clean #40/30kg

Gymnastic & Strength: A1- Front Squat- 4-5 x 6-6-4-3-3 @climbing A2- 1-Arm- Ring Rows 4-5 x 6/8 each arm A2- Superman Arch with pvc pipe in OH position 4-5 x 12-15 reps Rest 60-90” WOD 4-5 Intervals 90”ON, 90”OFF AMRAP 10 Box Jump Overs 10 Power Snatch @ 35/25Kg

WOD : ALTERNATE EVERY 5' X 28' EVERY 5' 500mt ROW 12 BURPEES MAX EFFORT AIR SQUAT 2' REST EVERY 5' 150 DU 20 BURPEES MAX EFFORT R.SWING 24/16KG    

Gymnastic & Strength: EMOM 16’ Odd Deadlift 3-4 reps @ climbing Even strict ring dip -3-5 reps WOD AMRAP 12’ 3 m.u / 6 pull ups 6 db squat snatch #15/10 12 front rack lunges #50/35kg 18 db snatch #15/10 24 Jump over the barbell  

TEAM WOD OF 3 All team must complete: Cash in: 90 Alt arm KB Snatch @ 24/16 Kg - switching as needed 120 Medball Clean@ 9/6 Kg 120 Hang Power Clean @ 50/35 Kg 120 Pull Up 120 Shoulder to Over Head @ 50/35 Kg 120 Wall Ball@ 9/6 Kg Cash out: 90 KB Swing

CONDITIONING every 2’ x 16’ 6 front squat + 15 v-ups 22/17 cal rower WOD for time: 3-6-9-12-15-18-21 thruster 35/25 unbroken* *penalty 10 push ups

SKILL :ttb EMOM 12’ 12-15 ttb 12-15 ghd hyperextension 12-15 r.swing 1’ rest WOD 3 Rounds 18 DB Snatch 18 box Jump No rest 3rounds 18 wall ball 18 Mountain climber