GYM SKILLS: Kipping Pull Up / Bar Muscle ups EMOM 10’: 2-3 reps for quality WOD: 10-9-8-7-6-5-4-3-2-1 reps of: KB Swing 32/24Kg Strict Chin Ups Power Snatch @50/35Kg

Pat 6 rounds for time: 25 pull-ups 50-ft. front-rack lunge, 75 lb. 25 push-ups 50-ft. front-rack lunge, 75 lb.

Conditioning Emom 18' min 1: 3 Squat Clean@75% min 2: 10 Burpees Wod: 21-15-9 DL@ 100/70 Box Jump  

MIDLINE: Weighted Plank @20/10Kg 1’ON, 1’OFF x 6-8 sets WOD: AMRAP 20’ 5 C2B /Pull Up 10 Push Press @50/35Kg 15 Air Squat

STRENGTH OHS 5x 6 climbing WOD: on the 5' x 3 sets 400 mt run 15-20 TTB  

MIDLINE 3 Sets of: 30'' Stick Abmat Sit Ups 30'’ Lateral Side Plank Plank Hold (dx) 30'’ Lateral Side Plank Plank Hold (sx) 30'' 1 Leg V Ups - rest 30''- CONDITIONING 4 ROUNDS 300 mt Row 15 Power Snatch@40/30 15 Burpees Over the Bar

SKILLS: PISTOL SQUAT -8’ EMOM 4/8 Pistols (2+2 or 4+4) WOD: WOD: 10’ AMRAP: 5 Power Cleans @ 70/50 Kg 10 Push Up 15 Air Squat

"Jack" Complete as many rounds as possible in 20 minutes of: 10  Push press 50/35 kg 10 KB Swings 24/16 kg 10 Box jumps, 24 inch box

WL SQUAT SNATCH + OHS - 3+3 x 6-8 sets WOD: AMRAP 14’: 7 OHS @ 35/25Kg 7 Ring Dip or Deficit Plate push ups @20/15Kg 100mt Run

STRENGTH : A1- Back Squat 3 x 10-8-6 reps @60%-70%-75%1RM A2- Chin Over the Bar Isometric Hold 3 x Max effort WOD: 5 Rounds for time of: 7 Deadlift @ 80/55Kg 15 Wall Ball @ 9/6Kg 21 Double Unders or 50 SU