GYMNASTICS HSPU Kipping review and practice: EMOM 10’ Odd Kipping HSPU 3-5 or max effort unbroken for advanced Even Double Unders practice  for 30 ” ( for advanced 30'' max effort) WOD: 3-6-9-12-15 Reps of: DB Hang Power Clean & Push Press @ 20/10 Kg Cal Row Burpees

WOD: AMRAP 30’: 30 DU or 90 SU 15 Bar Facing Burpees ( new rx standard) 10 Push Press @ 35/25 Kg 5 Bar Muscle Ups or 10 M / 6 W Pull Ups

DEADLIFT: 10' EMOM 5 Reps T/GO #SAME WEIGHT    WOD for time 60 Cal row 50 Sit Ups 40 Over Head Walking Lunge @20/10 kg PLATE 30 R.swing @24/16 kg 20 TTB

TEAM WOD OF 2 Complete as a team, switch as needed 120 Med Ball Clean @ 9/6 Kg 600mt KBs Farmer carry @ 24/16 Kg (switch every 200) 120 Box Jump 600mt KBs Farmer carry @ 24/16 Kg (switch every 200) 120 KB Swing #24/16kg 600mt Run with Med Ball on shoulder @9/6 Kg (switch

WL & GYM STRENGTH: A1- Squat clean from the ground 5 x 3 @ climbing A2- Strict Ring Dip 5 x 4-6 (for beginners 12 Push ups) Rest 60'' WOD: AMRAP 15’ 3 Bar MU/ 6 C2B/ 9 Pull ups 12 Back Squat @ 40/30 Kg 10 Burpees

GYMNASTICS 15’ EMOM Min 1 - 40'' handstand hold ( facing wall) Min 2 - Lateral side plank hold - 30”+30” Min 3 - 10 BB  Pause GoodMorning WOD: 30/20/10 Box Jump Over Alt Arm DB Snatch@25/15Kg

WL Push Press -5RM from the ground - 10’ WOD: AMRAP 12’ 12 Hang P.clean @ 50/35 Kg 6  Push Jerk @50/35 Kg 12 TTB

 GYMNASTIC STRENGTH 3 SET OF: 10 ONE ARM RING ROW (DX/SX) 10 ONE LEG DB DEADLIFT ( DX/SX) WOD: 5 Round for time for max reps every station: 1’ Max Cal ROW (50'') 1’ KB SDHP @32/24 kg 1’ Pull Ups 1’ Air Squat 1’ Rest

STRENGTH & GYM STRENGTH: A1- Front Squat  4x 5 reps @climbing A2- Weighted Push Up (plate on lower back )4 x 6-8 A3 - Weighted Chin Ups 4 x 5 @ climbing Rest 60” WOD: For Time: 4 Rounds of: 12 Thruster @40/30Kg 12 M / 7 W Pull Up  

TEAM WOD of 2: Complete, switching as needed (if permitted): 100 Synchronized Sit Up 100 Hang Power Clean & Push Press @ 35/25Kg 100 Synchronized Down & Ups 100 Back Squat @ 30/25Kg