Team wod of 2  Cash in 200 DU then AMRAP 20 ' 20 mt Push plate on floor 25/15 kg 20 OH plate lunges 20/10 kg 100 mt run together *each partner complete one round of 20+20 then run together Cash out 200 DU

SKILL KIPPING HSPU Then EMOM 6’ 10 KIPPING HSPU every minute  / 12 pike push ups / 12 push ups WOD AMRAP 12’ 10 P. SNATCH  #50/35 5 Back squat 60 DU / 120 SU

WL COMPLEX 5 set 3 HANG P.CLEAN/ 2 BTK P.CLEAN/ 1 P.CLEAN #medium climbing Rest as needed btw set ( every set unbroken) WOD FOR TIME (cap 15’) 4 ROUNDS 10 BURPEES BOX JUMP 12 C2B / 12 PULL UPS / 12 RING ROW 14 ALT DB CLEAN & JERK #25/15

FUNCTIONAL BODY BUILDING 4 SET ( 15 MIN) 5 TEMPO RING ROW  4/3/4/1 7 TEMPO PUSH UPS  4/3/4/1 6 dx TEMPO DB ROW 4/3/4/1 6 sx TEMPO DB ROW 4/3/4/1 REST AD NEEDED INTERVAL WOD 1’ ON/ 30’’ OFF X 6 ROUNDS M.E ROW M.E THRUSTER # 40/25

WL 5 SET OF 3 X ( 1 SNATCH DL + 1 SNATCH PULL ) # HEAVY CLIMBING WOD  AMRAP 13’ 15 TTB / 20 K2C 20 BOX JUMP OVER 10 DL #80/55

WOD KB IS YOUR FRIEND 200 MT RUN FARMER CARRY ONE KB #24/16 50 A.SWING  #24/16 200 MT RUN FARMER CARRY ONE KB #24/16 50 GOBLET SQUAT #24/16 200 MT RUN FARMER CARRY ONE KB #24/16 50 KB SDHP #24/16 200 MT RUN FARMER CARRY ONE KB #24/16 50 alt kb Hang C&J ( 25dx/25sx)

Team wod of 2 For time : Partner A completes from 10 to 1 Dumbell Thruster @20/10 kg Partner B completes from 1 to 10 Dumbell Snatch @20/10 One set each "I go you go" Every set both  partner perform 1 rope climb Then switch Partner B completes from 10 to 1 Dumbell Thruster @20/10

"McGhee" Complete as many rounds in 30 minutes as you can of: 275 pound Deadlift, 5 reps 13 Push-ups 9 Box jumps, 24 inch box

WL 6 set: 1 P.clean + 3 Split Jerk # medium climbing Rest as needed WOD AMRAP 12’ 20 Plate GTO 20/15kg  15 Squat with plate 10 Burpee on the Plate

GYMNASTIC COMPLEX 8’ EMOM 4 KIPPING K2CHEST + 3 1/2 TTB (gambe tese)  +3 TTB Scaled: 5 strict K2C + 3  1/2 KIPPING TTB (gambe tese) 4 v-ups WOD 5 ROUNDS FOR TIME ( Cap 15’) 12 P.CLEAN #60/45 8 HSPU / DEFICIT PUSH UPS  / PUSH UPS 40 DU/ 80 SU