Gymnastics: Kipping HSPU EMOM 10' : 2-5 Reps for quality WOD AMRAP 10' 10 Burpees OTB 10 Hang Power Snatch @ 40/30 Kg

WL Power Clean + Push Press – 1RM of The Day WOD 6 Rounds of: 7 Power Clean @ 60/40 Kg 21 DU or 30 SU 7 Push Press @ 60/40 Kg

CONDITIONING 3 rounds: 30" Front Squats @45/30 KG 30" rest 30" Bar Facing Burpees 30" rest 30" Rowing for max calories 30" rest - 5' rest 3 rounds 30" DB Snatch @20/10KG 30" rest 30" Bar Facing Burpees 30" rest 30" Rowing for max calories 30” rest

Strength & Gymnastics Back Squat –4 x 10 tempo 2020 WOD For Time: 21 Thruster @ 50/35 Kg 21 1-Leg Vup 15 Thruster @ 50/35 Kg 15 Kipping C2B or Pull Up 9 Thruster @ 50/35Kg 9 Strict Pull Up

MIDLINE: 20' EMOM  minute 1 - 30" -45" Abmat Sit Ups minute 2 - 30"-45" Left Side Plank on elbow minute 3 - 30"-45" Superman Hold minute 4 - 30"-45" Right Side Plank on elbow WOD: EMOM 14' MIN 1: 3-4 Power Snatch @ 60/40 KG MIN 2: 8-10 TTB/K2E/K2C

HERO WOD "WHITTEN"

gymnastic strenght endurance: a) 0-7’ 1000 run then b) emom 10’ 15-20 push ups 20-25 air squat 8-10 burpees 10-15 strict pull ups 50-70 du 1’ rest c) 18’-23’ 1000 row then d) emom 10’ 20-30 thruster empty bar 10-15 lat burpees 15-20 ttb 20 a.swing 50-70 du 2’ rest sprint team endurance 5’ amrap

strenght conditioning: 0-5’ ramp to 3 rm push press taken from the ground 1’ rest 7’-12’ ramp to 2 rm front squat taken from the ground 1’ rest 13’-18’ ramp to heavy single rep of deadlift 27-21-15-12-9 wall ball box jump over

weightlifting technique: A.halting snatch+ pause hang high pull+power snatch B. power snatch+deep hang power snatch+ hang squat snatch C. ramp to heavy squat snatch Wod: Nasty Randy for time 75 power snatch #35/25kg* *emom 3-5 front bar burpees

skill exercises: 4 rounds of: 5 kb dead swing 5 Russian swing 5 a.swing 4 rounds of: (2+2) 3 kb one arm swing 3 kb one arm clean 3 kb one arm kb snatch then emom 12’ 30” kb snatch ballistic style 30” a.swing #24/16kg 30” kb plank 2’ on- 1’ off 50 du then