WL Snatch Pull + Squat Snatch + OHS - 1 + 1 + 1 Every 90” x 7 sets WOD AMRAP 12’ 250/200mt Row 6 Hang Power Snatch @40/30Kg 8 Over-the-Bar

Strength Back Squat – 5 x 3 @ stop bottom pos 3” climbing weight WOD 10 Rounds of: 5 C2B Pull Up or Pull Up 10 KB Swing @24/16 Kg

"Fight Gone Bad!" Three rounds of: 1' MIN Max Reps Wall-ball 20/14lbs 1' MIN Max Reps Sumo deadlift high-pull @35/25 KG 1' MIN Max Reps Box Jump 1' MIN Max Reps

Lumberjack 20 For time: 20 Deadlifts, 275/185 lbs Run, 400 m 20 Kettlebell Swings, 2/1.5 pood Run, 400 m 20 Overhead Squats, 115/85 lbs Run, 400 m 20 Burpees Run,

BARBELL STRENGTH 10’ EMOM of: odd – 5 /7 Power Clean@climbing weight even – 5 /7 Thruster@climbing weight WOD 4 Intervals 2’ON, 2’ OFF 25/20 Cal Row ME DB Thruster @20/10Kg

Gymnastics Strength EMOM 12" odd: 4-6 strict pull up even: 4-6 strict ring dip/push up ** For advanced 10-12' EMOM: 2-3 Strict Ring Muscle UP WOD 3 Rounds of: 400mt

WL Push Jerk + Split Jerk - -EMOM 10' - 1 + 1 Reps @ climbing weight every 2 sets WOD AMRAP 12’ 10 TTB/K2C 10 Clean&Press @50/35Kg 10 Burpees

WOD TEAM WOD of 2 Cash In: 100 Cal Row 100 MedBall Clean @9/6 Kg 80 Tuck Crunch 60 Box Jump 40 OHS @ empty BB EACH Member 20 Handstands

  EMOM 12' Min 1 - 6-8 Strict TTB Min 2 - 20" parallette pass Through Min 3 - 20” Superman Hold WOD 7 Rounds of: 5 Thruster @ 60/40

Workout 16.1   Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups Men lunge