GYM: KIPPING PULL UP  EMOM 12' Min1- 3-6 Kipping Pull for quality Min2- Plank Hold (whole minute) Min3- 8-12 Burpees WOD: 3 Rounds of: 25 Cal Row 25 KB Swing @

WL: 3 Position Snatch: Every 1' x 8 1 Low hang Snatch (full squat) 1 Mid thigh Snatch (full squat) 1 High Hang Snatch (full squat) WOD: AMRAP 10': 10

WOD: 5 Rounds of: 1’ Max Reps Push Ups h/off 1’ Max Reps DU or SU 1’ Max Reps Abmat Sit Ups 1’ Max Reps Alt Arm DB Snatch @

STRENGTH: DEADLIFT -  5RM of the Day WOD: 5 Intervals 90” ON, 90” OFF 100mt Run 12 Deadlift @ 50% 5RM Just Found ME OTB Burpees

TEAM WOD of 2, switching as needed: 2 rounds: 50 Thruster @ empty BB 40 Cal Row 30 Lunges with empty BB in front rack 40 Pull Up/ring row for

WARM UP: 10’ Groups Dynamics & Mobility WL SQUAT CLEAN – EMOM 10' – 2 Reps @ Climbing weight WOD: For Time: 10-8-6-4-2 Reps of: Cal Row Squat Clean @

WOD: 5 Intervals 3'ON, 3'OFF 400mt Run ME KB Snatch Alt Arm @ 24/12 Kg MIDLINE For Time: 100 ABMAT SIT-UP

STRENGTH: A1- Push Press – 4 x 3 @ climbing weight A2- C2B/Pull Up Strict - 4 x 3 A2- GHD Sit Up tempo 2020- 4 x 8 WOD: 21-15-9

GYMNASTICS EMOM 12’ Odd TTB or K2E/K2C 3-4 for quality Even Goodmorning @ light weight - 6-8 reps WOD: 5' AMRAP 10 KB Swing @ 24/16 Kg 10 Lateral Box

GYM STRENGTH & BB STRENGTH: A1- DB Lunges- 4 x 8-10 Each Leg A2- Ring Dip Strict or pike push ups - 4 x Max Reps UB WOD AMRAP  10'