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

STRENGTH: Strict press from the ground 3-4 x 10 Sets WOD: AMRAP 14’: 10 Bar Facing Burpees 8 Hang Power Clean @ 60/40Kg 6 Push Press @60/40Kg

WOD: AMRAP 20' RUN 400 MT 20 TTB 10 BSQ@60/40

SKILLS: Strict Ring Muscle Up 10’ in EMOM style - 1-2 res for quality WOD: 4 Intervals 2’ON, 2’ OFF AMRAP: 250mt ROW ME Box Jump Overs

Partner wod: “Muscles and oxygen” 0- 5' 20 power snatch 60/40kg max d.u//s.u 5’-10’ 20 stoh (each member) max cal bike 10’-15’ 25 power clean max reps burpees 15’-20’ front squat max mt run

EMOM 12’: Odd: 10 KB Russian Swing @ 32/20Kg Even: 5-7 Strict Chin Up WOD: 30 Chest to Bar/ Pull Up 50 DL @60/40 30 Push Jerk @60/40 1000 mt Run