GYMNASTICS SKILLS Kipping Ring Muscle up WOD 3 Rounds of: 800mt Run 25 K2E 25 KB Swing @24/16Kg

TEAM WOD OF 2 7’ AMRAP Cal AB - 30” (switch every 30”) While partner holds Plank -Total Score: Calories Accumulated -Rest 3’- 7’ AMRAP Cal Row - 30” (switch

WL Split Jerk from the ground - 3-4 reps @climbing every 90” x 6-8 sets WOD: For time: 50-40-30-20-10 DU 25-20-15-10 KB Swing @32/24Kg 12-9-6-3 Push Jerk @ 60/40Kg

  GYM SKILLS: Bar Muscle Ups EMOM 10’: 1-2 Bar Muscle Ups for quality / Chest to bar Pull Ups / Kipping Pull Ups for quality WOD: 10’ AMRAP 10

TEAM WOD of 2: AMRAP 30’- switching as needed: 50 Back Rack forward Lunges alt leg @ 50/35 Kg 30 SYNCRO Bar Facing Burpees (both members perform together & syncro

MIDLINE: 3 Sets for quality: Mountain Climber - 20 reps alt leg Abmat Sit Ups -15 reps Strict K2E - 10 reps Max Tuck Hold on the bar -rest 1’

Strength: 2RM Front Squat WOD: 5 Intervals 1’ 30” ON, 1’30” OFF 300mt M / 250mt W Row Max Effort Hang Power Snatch @35/25 Kg

  TEAM WOD of 2: “I go, You go” as needed AMRAP 20’ 100 DU or 300 SU 50 Wall Ball@9/6Kg 40 Burpees 30 KB SDHP @ 32/24 Kg 20

WL: Hang Power Snatch - Heavy Double of the Day WOD: AMRAP 10’ 5 Powert Snatch @60/40Kg 10 Push Ups hand off 15 Air Squat

STRENGTH: EMOM 10’ - 1 barbell taken from the ground , same weight Odd: 10 reps Back squat Even: 5 reps front squat WOD: 7 Rounds of: 7 Power Clean