MIDLINE 4 Sets for quality: 20” Plank 20” Mountain climber 20” Side Plank DX 20” Mountain climber 20” Side Plank SX 20” Mountain climber WOD 20' AMRAP: 10 FSQ@60/40 KG 20 KB SWING@24/16 200 mt Row

Gymnastics EMOM 14' Min1 Pistols - 5+5 One Leg KB DL Min2 1-2 or Strict Chin ups - 5-7 WOD 75 lateral burpees for time and on the 2' perform 15 OHS@50/35 kg

7 Rounds of: 30” ME Medball clean @ 9/6 Kg 30” Rest 30” ME DB Push Press @25/15Kg 30” Rest 30” ME Parallette pass through 30” Rest 30” ME DB Lunges 30” Rest

Team wod of 4 person Partner 1 and 2 perform 10'AMRAP of 10 Air Squat 10 burpees 10 Snatch 40/25 Partner 3 and 4 perform 10'AMRAP of 100 mt row 10 K2E 10 push ups Rest 3'- Then switch the workout  Cash out 100 sit up all together

WL Squat Clean + Split Jerk - 1RM of the Day WOD: 12’ AMRAP 10 Power Clean @ 40/25 Kg 8 Front Squat @ 40/25 Kg 6 Push Press @ 40/25 Kg

  STRENGTH EVERY 2'X 5 SETS CLIMBING 8 Front Rack Lunges WOD 3 Rounds For Time 30 Wall Ball @20/14lbs 20 One Arm DB Snatc@20/15 kg 15 Burpees  

Gymnastic & Strength A1- Strict Press Behind Neck SN Grip 4 x 8 A2- 30'' Hollow Body Hold + 30'' Superman Hold WOD: 6 Rounds of: 10 Pull UP 7 Deadlift @ 100/70 Kg 21 Double Unders or 50 SU

Gymnastics EMOM 12’ min1 10 Gym Push Up min2 Goodmorning with plate on chest @ 20/15 Kg - 20-30” min3 Kipping TTB or K2C/K2E for quality - 8-10 reps WOD 4 Intervals :2’ON, 2’OFF 10/8 Cal Row 15 KB Swing @ 24/16 Kg Max Reps Power Clean @ 70/50 Kg

PARTNER WOD: Double Fran (I go You Go) "Fran"- for time 21-15-9 reps of: 65 pound Thruster Pull-ups REST 2'- Double Isabel (I go You Go) "Isabel"for time 95 pound Snatch, 30 reps    

STRENGTH A1- Thruster 4 x 5-4-3-2 @climbing A2- Strict Chin Ups 4 x 6-8 reps WOD: 3 Rounds of: 20 Box Jumps 30 Burpees no jump 40 Air Squat