GYM STRENGTH 4 Rounds: A1. Strict Chest to Bar/ Pull Up 6-8 A2. Parallette Push Up tempo 2020 6-8 WOD: 4 x 2’ ON 2’ OFF AMRAP 7 KB Swing 32/24 7 Burpees Box Jump

  STRENGTH: A1 – FRONT SQUAT 5 x 5 across weight A2 – RING DIP STRICT 5 x 5 WOD: AMRAP 8’ 5 Push Jerk @ 60/40Kg 5 Front Squat @ 60/40Kg

WOD: 6 Intervals 3’ ON: 3’ OFF 250mt Row Then AMRAP of: 5 Deadlift 80/60 Kg 6 Pull Up 7 OTB Burpees

STRENGTH: A1 – CLOSED GRIP BENCH PRESS 4 x 6 reps tempo 2020 A2 – Star Lateral Side plank 3-4 x 30” each side A3- Good Morning @ light weight tempo 2020 - 4 x 10 WOD: ISABEL 30 Power Snatch for time@60/40Kg cap 7’

  SKILLS: KB SNATCH AMRAP 20’ 3 Rounds of: 12 Wall Balls 9/6 Kg 9 Alt arm KB SNATCH @ 24/16 Kg 6 Push Ups -then- 100DU 200mt Run

  WOD in teams of 3: 30 Thruster dumbbell 20/15 30 overhead lunges dumbbell 20/15 30 kettlebell swings 24/16 30 box Jump 30 HSPU 30 pull ups 1200 m Row 30 pullups 30 HSPU 30 box Jump 30 kettlebell swings 30 over head lunges dumbbell 20/15 30 Thruster dumbbell 20/15

  Strength A1- Back Squat with 3” pause in bottom pos 4 x 5-4-3-3 @ climbing A2- Superman Hold 4 x 45” WOD 4 Intervals of 2’ ON, 1’OFF 5 Squat Clean @ 70/45Kg 5 STOH @ 70/45Kg

  EMOM 10’ Odd Strict ring MU or transitions on low ring - 1-3 Reps Even 6 Perfect Gym Push Up + 12 Air Squat WOD 3 rounds for time: 15 KB Swing @ 32/24Kg 12 Thruster 40/30 Kg 9 Bar facing Burpees

WOD 25’AMRAP 500mt Row -then- 3 Rounds of: 5 Box Jump 5 Toes to Bar 5 Box Jump 5 Burpees Pull Ups

  SQUAT SNATCH EMOM 12’ 5-5-5-4-4-4-3-3-3-2-1-1 Reps @ climbing WOD 5 power snatches 60/40 100m run 7 power snatches 200m run 9 power snatches 400m run 11 power snatches 600m run