Strength 4 Sets of: A1-DL – 4 reps @75/80%1RM A2- Strict Ring Dip- 5-7 reps WOD 5 Rounds of: 12 DB Thruster @20/10Kg 9 K2E 7 Box Jump Overs

TEAM WOD of 2 Cash In: 100 Power Snatch @35/25Kg - switching every 10 Reps - Switching as needed, complete : 2 Rounds of: 50 Front Rack Forward Lunges alt

  Emom 12' Min1: 5 FSQ from the ground Min2: 7 strict pull up Wod: Complete as many rounds as possible in 10 minutes of: 50 double-unders/100 Su 60/40 kg.

Skills: Kipping HSPU 10' Emom: 2-6 reps couple team wod: Amrap 15' 30 cal rower 20 deadlift @ 100/70kg 10 synchro over the bar burpees  

WL Squat Snatch - 2RM of the Day- Drop from the top the 2nd lift WOD 12' Amrap 12 KB American Swing @24/16Kg 9 PW Snatch@50/30KG 6 OHS @50/30Kg

STRENGTH 4* 6 Push Press 4* 40'' Superman Hold WOD 5 Rounds of: 9 Hang Power Clean @60/40Kg 9 Front Squat @60/40Kg 9 STOH @60/40Kg

MIDLINE For Quality: 2 Rounds 7 K2E Strict 14 Abmat Sit Ups 7 K2E Strict 14 Tuck Crunch 7 K2E Strict 14 Alt Leg VUps -rest 1' WOD AMRAP 16’ 15 C2B/Pull

3 person teams 20 min AMRAP 500 mt row 12 thrusters (60/40) 15 power cleans (60/40) 50 burpees

WL Squat Clean & Split Jerk– 1RM of The Day WOD 10 Rounds of: 3 Squat Clean Thruster @60/40Kg 5 OTB Burpees 100mt Run

5 sets STRICT PRESS - 6 REPS@CLIMBING STRICT PULL UP - 7 REPS WOD: AMRAP 7' 14 Cal Row 7 Deadlift @ 90/65Kg