WOD 6 Intervals 4’ON,4’OFF 250mt Row -then- AMRAP 3/5 HSPU or 2 Wall Climb 6 Hang Power Snatch @ 50/35 Kg

WOD: 30’ AMRAP 400mt Run -then- 2 Rounds of: 8 Burpees Box Jump Overs 12 OH Plate ab sit ups @10/5Kg 21 DU or 60 SU

STRENGTH: 4sets of: A1- Push Press from the ground- 5-6 Reps A2- Plank 40" WOD: AMRAP 10' 5 OHS @50/35 kg 7 Push Up 9 KB Russian Swing 32/24 kg

Team wod: 3 Rounds of: 30 OH Plate Lunges @20/10Kg 30 Power Clean & Push Jerk @60/40Kg 30 K2E -cash out: 100 Synchro Abmat sit ups

Emom 12': min 1: 3 squat clean min2: 40 double under   WOD: Elizabeth

  WOD: AMRAP 35’: 800mt Run -then- 3 Rounds of: 10 K2E Strict 15 air squat 20 alt arm DB Snatch @ 20/10 Kg

  EMOM 10’ min1 Ring MU - 1-3 Reps or transition min2 V-Up 8-10 reps WOD 5 Intervals 1’30” ON, 1’30” OFF AMRAP 15 KB Swing 24/16 Kg 12 Lunges

WL COMPLEX: 1 Complex every 75" x 8 sets climbing 1 Push Press+ 1 Push Jerk + 1 Split Jerk Wod: 21-15-9 Push Jerk@35/25 50-30-20 DU ( x 2 SU)

Strength: A1- Back Squat 4 x 6 @ climbing A2- Plank 4 x 30” accumulated A3-Plate good morning tempo 2020 4 x 12-15 WOD: 3 Rounds of: 15 Deadlift @80/55

Wod: 1 Wall Ball 20/14 2' SDHP 30/25 3' Air Squat 4' Row 5' Sit Up