WL FROM RACK 6 SET: 3 POWER JERK #MEDIUM CLIMBING WOD AMRAP 13 ’ 7 P.SNATCH 60/45 5 BACK RACK BARBELL LUNGES 3 MU/ 6 C2B/ 8 PULL UPS/ 10 RING ROW

WOD Squat Clean 12' to find 3 RM Squat Clean then straight into Wod For Time Death by Push Up Pull Up Air Squat Start first minute with 1 rep each Add 1 rep every minute

TEAM OF 2 Three WOD's with Running Clock 13' Amrap  (Switch as needed) 400 mt row 20 KB Swing 24/16 kg 20 Burpees Box Jump Over 5' Amrap D.U. I go you go, score is total DU performed   Wod For time  18' Cap Time ( Switch as needed)    50 HSPU 50 DL 43/35 Kg

WL 6 X 3 MUSCLE SNATCH #HEAVY CLIMBING REST AS NEEDED WOD FOR TIME ( CAP 15’) 2/4/6/8/10/12/14 HANG P.SNATCH 40/25 TTB

GYMNASTIC COMPLEX EMOM 8’ RX : 4 BAR SWING + 3 C2B INTERMEDIO: 4 BAR SWING + 4 KIPPING PULL UPS SCALED: 4 BAR SWING + 2 KIPPING PULL UPS WOD AMRAP 14’ 6 WB 9/6 6 THRUSTERS 60/45 12 BURPEES

BB CYCLING EMOM 8’ 5 GTO UNBROKEN 60/45KG (C&J STYLE) WOD 4 RNDS FOR TIME ( CAP 13’) 200 RUN 60DU/180 SU 22 ALT DB CLEAN 20/15KG

WOD AMRAP 13’ 500 ROW 20 R.SWING #24/16 3’ REST AMRAP 13’ 400 RUN 25 BOX JUMP

REINFORCE YOUR CORE 5 SET OF: 10 GHD SIT UPS WITH PLATE ACCUMULATE 20’’ BAR L-SIT ACCUMULATE 40’’ PLANK WITH PLATE REST AS NEEDED WOD 5 RNDS FOR TIME (CAP 15’) 9 STOH 50/35 15 PULL UPS 21 PUSH UPS

Team wod of 2 100 Power Snatch @40/30 kg 100 Toes to bar 100 Thruster @40/30 kg Both athletes perform 10 burpees  every time the movement is broken

DU CONDITIONING ALT EMOM 10’ 30’’ RING HOLD 40 DU/60 SU WOD 2’ MAX REPS BURPEES 2’ REST THEN FOR TIME ( CAP 12’) 4/8/12/16/20/24 R.SWING #32/24 24/20/16/12/8/4 SIT UPS