TEAM WOD 60 thrusters 40/30 60 Power snatches 40/30 60 pull ups 600 m run 90 thruster 90 power snatch 90 push up 900 m row

WL HANG SQUAT CLEAN 2RM of the Day WOD AMRAP 8’ 8 Power Clean @ 55-65% above 8 TTB 8 Deficit Plate Push Ups

PARTNER WOD: 1000 MT ROW 40 C2B/ PULL UP 90 DB THRUSTER@25/15 KG 90 DL @100/70 KG 40 C2B/Pull Up 1000 MT ROW  

STRENGTH: A1- Back Squat 4 x 3 @ 85% A2- GHD Sit Up 4x 8-10 WOD AMRAP 10’ Ladder Up 2,4,6,8.. Power Snatch @ 50/35 Kg Burpees

EMOM 15' MIN 1: 10-15 Russian Swing@32/24 MIN2: 50 DUS MIN3: 30-40" mountain climber AEROBIC DEVELOPMENT 4 rounds of: Row - 1’ for max Calories rest 1’ Run - 200mt

WOD 6 Rounds of: 20” Max reps Hang Power Clean @ 50/35 Kg 40” Rest 20” Max Push Press @ 50/35 Kg 40” Rest 20” Max Wall Ball @ 9/6 Kg

TEAM WOD OF 2  In 5’ Max 100mt Run Sprint while partner holds Plank -rest 2’- In 5’ Max DB snatch @ 20/15Kg while partner hangs on the bar (switch

STRENGTH  EMOM 16’ Odd Deadlift - 3 Reps @ climbing weight every set Even DBs Strict press - 5 Reps @ across weight WOD 3 Rounds of: 400mt Run 21

WL PUSH JERK + SPLIT  5-7 x 1 + 1 @ climbing weight WOD 5 Rounds of: 20 Wall Ball @ 9/6 Kg 15 Push Press @ 40/30 Kg 10

EMOM 15’ Min 1 Ring Dip 8-10 Min 2 OH Plate  Lunges @ 20/15 Kg - 30” Min 3 Tuck Crunch - 10-12 Reps WOD AMRAP 5’ Ladder up 1,2,3,4… C2B