Strength EMOM 16’ Odd - Deadlift – 5 reps even - HS Hold facing the wall - 20” WOD “Dead Fran” 21-18-15-12-9 Reps of: SDHP @ 50/35Kg Wall Ball@9/6Kg

5 sets fo: A1- Strict Ring Dip - 5-7 reps A2- 1-Arm DB Row- 5-7 reps each arm @climbing WOD AMRAP 12' 5 C2B Pull up 7 DB Hang Clean & Press@20/10Kg 9 DB Burpees

EMOM 12’ Odd- Power Snatch Cycling- 5-6 reps cycling Even- Push Press Cycling - 5-6 reps cycling WOD 4 Intervals 1’30” ON: 1’30” OFF 250 mt row ME OHS @ 55/40Kg

WOD AMRAP 30’ 25 Front Rack Lunges@40/25KG 25 Abmat Sit Ups 25 DU or 50 SU 25 Front Rack Lunges@40/25KG 25 American Swing@24/16 25 Air Squat

Strength 4 Sets of: Thruster from rack– 5 Reps @ climbing Freestyle Fran 45 reps of each for time: 95-lb. thrusters Pull-ups

Marston Complete as many rounds as possible in 20 minutes of: 405-lb. deadlift, 1 rep 10 toes-to-bars 15 bar-facing burpees

Strength & Gymnastics 4 Sets of: A1 – Front Squat– 3 Reps @ climbing A2 – K2E Strict – 5 Rep Wod: 6 rounds For time of: 12 wall ball@9/6kg 6 power clean@70/50kg

Gymnastics EMOM 10’ Odd 5 Weighted Chin Up Even Plank - 40” WOD AMRAP 12’ 7 Hang Power Snatch @ 50/35 Kg 7 Over the Bar Burpees 7 Pull Up

WL Split Jerk from rack 2-3 reps x 6 sets @climbing holding top pos of each rep 2” WOD 4 Intervals 90”ON, 90” OFF 250/150mt Row Interval1- Max KB Swing @32/24Kg Interval2- Max Perfect push Up Interval3- Max KB Swing @32/24Kg Interval4- Max Perfect push Up

WOD: 7 Rounds for reps of: 1Min: PW Sn @50/35 KG 1Min: OHS @50/35 KG 1Min: OTB Burpees 1 Min REST