SKILLS: kipping HSPU WOD: 4 Intervals 3’ ON : 3’ OFF 250/200 mt Row max rounds of Cindy (5pull up,10push ups,15air squat) -restarting the round of cindy where you left

  TEAM WOD of 2: “I Go, You Go” change as you want All team must complete: From 0’ to 10’ 1RM SQUAT CLEAN From 10’ to 20’ - switching

GYM STRENGTH 4 Rounds: A1. Strict Chest to Bar/ Pull Up 6-8 A2. Parallette Push Up tempo 2020 6-8 WOD: 4 x 2’ ON 2’ OFF AMRAP 7 KB Swing

  STRENGTH: A1 – FRONT SQUAT 5 x 5 across weight A2 – RING DIP STRICT 5 x 5 WOD: AMRAP 8’ 5 Push Jerk @ 60/40Kg 5 Front Squat

WOD: 6 Intervals 3’ ON: 3’ OFF 250mt Row Then AMRAP of: 5 Deadlift 80/60 Kg 6 Pull Up 7 OTB Burpees

STRENGTH: A1 – CLOSED GRIP BENCH PRESS 4 x 6 reps tempo 2020 A2 – Star Lateral Side plank 3-4 x 30” each side A3- Good Morning @ light weight

  SKILLS: KB SNATCH AMRAP 20’ 3 Rounds of: 12 Wall Balls 9/6 Kg 9 Alt arm KB SNATCH @ 24/16 Kg 6 Push Ups -then- 100DU 200mt Run

  WOD in teams of 3: 30 Thruster dumbbell 20/15 30 overhead lunges dumbbell 20/15 30 kettlebell swings 24/16 30 box Jump 30 HSPU 30 pull ups 1200 m Row

  Strength A1- Back Squat with 3” pause in bottom pos 4 x 5-4-3-3 @ climbing A2- Superman Hold 4 x 45” WOD 4 Intervals of 2’ ON, 1’OFF 5

  EMOM 10’ Odd Strict ring MU or transitions on low ring - 1-3 Reps Even 6 Perfect Gym Push Up + 12 Air Squat WOD 3 rounds for time: