WL A- Hang Squat Snatch - 2RM in 12’ WOD: 3 Intervals 3’ON, 2’OFF AMRAP 10 DB Burpees @20/10kg 10 M / 6 W Pull Ups 30 DU or 75 SU

TEAM WOD of 3: AMRAP 8’, I GO-YOU GO every round: 8 SDHP @ 40/30 Kg 8 Back Squat @ 40/30 Kg -2’ Rest- AMRAP 8’, I GO-YOU GO every round: 4 M / 2 W Strict Chin Up 8 Burpees 12 DU or 30 SU 8 V ups -2’ rest- AMRAP 8’, I GO-YOU

WL -Split Jerk  - 3 reps holding top pos 2” x 6 sets @ climbing WOD: AMRAP 10' 10 KB SDHP @32/24Kg 10 Burpees Box jump Overs ( New RX standard)

STRENGTH & GYM STRENGTH: 4 set A1- Strict Press behind Neck snatch grip 3  @ climbing A2- 1-Arm-DB Row 5 each arm A3- Parallette pass through 8-10 Rest 60'' WOD: 10 Rounds of: 5 Wall Ball@9/6Kg 4 Power snatch @ 60/40kg 3 OHS @ 60/40 Kg

GYMNASTICS HSPU Kipping review and practice: EMOM 10’ Odd Kipping HSPU 3-5 or max effort unbroken for advanced Even Double Unders practice  for 30 ” ( for advanced 30'' max effort) WOD: 3-6-9-12-15 Reps of: DB Hang Power Clean & Push Press @ 20/10 Kg Cal Row Burpees

WOD: AMRAP 30’: 30 DU or 90 SU 15 Bar Facing Burpees ( new rx standard) 10 Push Press @ 35/25 Kg 5 Bar Muscle Ups or 10 M / 6 W Pull Ups

DEADLIFT: 10' EMOM 5 Reps T/GO #SAME WEIGHT    WOD for time 60 Cal row 50 Sit Ups 40 Over Head Walking Lunge @20/10 kg PLATE 30 R.swing @24/16 kg 20 TTB

TEAM WOD OF 2 Complete as a team, switch as needed 120 Med Ball Clean @ 9/6 Kg 600mt KBs Farmer carry @ 24/16 Kg (switch every 200) 120 Box Jump 600mt KBs Farmer carry @ 24/16 Kg (switch every 200) 120 KB Swing #24/16kg 600mt Run with Med Ball on shoulder @9/6 Kg (switch

WL & GYM STRENGTH: A1- Squat clean from the ground 5 x 3 @ climbing A2- Strict Ring Dip 5 x 4-6 (for beginners 12 Push ups) Rest 60'' WOD: AMRAP 15’ 3 Bar MU/ 6 C2B/ 9 Pull ups 12 Back Squat @ 40/30 Kg 10 Burpees

GYMNASTICS 15’ EMOM Min 1 - 40'' handstand hold ( facing wall) Min 2 - Lateral side plank hold - 30”+30” Min 3 - 10 BB  Pause GoodMorning WOD: 30/20/10 Box Jump Over Alt Arm DB Snatch@25/15Kg