TEAM WOD of 2, I go –You go every rd: 8’ to establish max rounds of: 10 Alt Arm DB Snatch @ 20/10Kg – 100mt Row -rest 2’- 8’ to

GYM STRENGTH & BB STRENGTH: A1- Front Squat 4 x 6 @ Climbing A2- Strict Ring Dip 4 x 5-7 hold top pos 3” each rep WOD: 12' AMRAP: 9

TEAM WOD of 2 Every team must complete: AMRAP 25’ 500mt Row 30 Box Jump Syncro! 20 KB Swing @ 32/24 Kg 10 DB alt arm Snatch each member @

Skills: Kipping HSPU WOD 5 Rounds of: 10 Kipping HSPU or 20 Push Ups h/off (15 for woman) 15 SDHP @ 50/35 Kg 30 DU

WOD Aerobic Development 5 x 500mt Row Rest 1:1 MIDLINE 3 Sets of: 1’Max Plank Hold 1’Abmat Sit Ups

WL  EMOM 16’ Odd Power Snatch Cycling - 3-4 reps @ climbing every set if technique is good Even TTB - 3-5 reps WOD For time: 75 OHS @ 35/25

TEAM WOD OF 2, I go-you go as needed: AMRAP 20’: 30 Pull Up 30 Cal Row 30 Thruster empty bb 30 Box Jump Overs Cash Out: 100 KB Swing

WL Power Clean + Push Jerk – 2 + 2 every 90” x 8 @ climbing weight WOD AMRAP 14’ 200mt Run 9 Power Clean @ 60/40 Kg 6 Push

A- Strict C2B/Pull Up 4 x 2-4 reps B- EMOM 8-10’:2-5 Reps kipping Pull Ups WOD AMRAP 8’ Ladder Up 2-4-6 DB Snatch Alt arm @ 20/10 Kg Air Squat

STRENGTH A1- 3 x 1' Plank A2-One Leg KB DL 3x 8+8 WOD 7 rounds for time of: 7 Power Snatch @ 50/35 Kg 7 K2E 7 KB Swing @