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

WL OHS Set Up from the ground - 3RM of the Day WOD AMRAP 10’: Ladder Up of: 2-4-6-8-.. Push Press @ 40/30Kg Over The Bar Burpees

WOD alt 3' on / 2' off x 30’ 3'ON (AMRAP) 3 bar muscle ups/ 5 c2b/ 7 pull ups 9 SDHP@40/30Kg 2' REST 3'ON (AMRAP) 6 hspu strict or 2 wall climb 9 SDHP@40/30kg 2' REST

WOD 5 Rounds of: 1’ Max Reps DU 1’ Rest 1’ Max Reps Push Jerk @ 50/35Kg 1’ Rest 1’ Max Reps MD clean 20/14 lbs 1’rest

TEAM WOD OF 2 All team must complete, switching as needed: 50 Burpees-Pull Up 50 Hang Power Snatch @ 40/30 Kg 50 Box Jump @70/60cm 50 KB Swing @ 24/16 Kg 30 Burpees-Pull Up 30 Hang Squat Snatch @ 40/30 Kg 30 Box Jump @70/60cm 30 KB Swing @ 24/16 Kg 20 Burpees-Pull Up 20

Strength A1- Deadlift 5 x 3 @ starting with heavy (85% 1 RM) A2- HS Hold against wall 5 x 20-30” WOD AMRAP 6’: 8 Power Clean @ 50/35Kg 8 Push Up -Rest 3’- AMRAP 6’: 6 Push Jerk @ 50/35Kg 6 Burpees

Gymnastics EMOM 12’: Odd 1-4 Reps for quality of Bar M.U Even 25” Mountain Climber WOD 4 Rounds of: 50 Double Unders or 150 SU 20/17 cal row 25 Wall Ball 9/6kg