WL Power Snatch + Squat Snatch - 1 + 1 for max complex of the day in 12’ WOD 5 rounds of 80 du 20 KB Snatch 24/16kg

Gym Skills Pistols - review and practice as followed EMOM 10’: Odd: 3-4 Pistol each leg Even: 15”+15” Lateral side Plank WOD 12’ AMRAP: 5 OHS @ 50/35Kg 7 Strict Chin Ups (4 for women) 12 Calories Row

WOD Amrap 20’ 10 ttb 20 burpees box jump Over 30 Goblet squat 16/12 kg 50 sit up

Gymnastic & Strength 3-4 Sets of: A1- Back Squat with 3” pause in bottom pos 4 x 4-3-2-2 @climbing A2- 1-Arm-DB-Row reps 6-8 (each arm) A3- Tuck Crunch reps 10-12 -rest 60” WOD For Time: 21-15-9 Reps of: DB Power Clean & STOH @ 20/10Kg Wall Ball@9/6Kg

SATURDAY TEAM WOD of 2 Rules: 1 member works until finishing the whole round, the other rests then switch WOD: 5 Rounds each member: 10 Calories Row 5 Deadlift @80/60Kg -then- 4 Rounds each member: 10 KB Russian Swing @ 32/24 Kg 10 KB Front Squat @ 32/24 Kg -then- 3 Rounds ALL TEAM SYNCRO!!

MIDLINE  3-5 SET FOR QUALITY OF: 20'' HOLLOW BODY 10 HOLLOW ROCK 10 V-UPS 20'' SUPERMAN HOLD 8 REVERSE HOLLOW ROCK 8 GHD HYPEREXTENSION PAUSE 3'' TOP POSITION   STRENGHT F.SQUAT  (light weight to 1 RM) 5/5/3/3/2/2/1   WOD OPEN WOD 11.3 Complete as many rounds and reps as possible in 5 minutes of: -Squat

skill: kb r.swing one hand kb swing hand to hand kb swing one hand kb clean & press emom 10' 4 h/h KB swing + 2 kb clean (each side)+ 2 front squat (each side) 30 mt kb front rack carry wod for time: 50 burpees 40 c2b/pull ups 30 al kb clean & stoh

Gym Skills HSPU Kipping EMOM 10’: 2-4 reps for quality WOD AMRAP 12’: 3-6-9-12-.. -OHS @ 40/30Kg -30 DU/ 90 SU

WOD 6 Intervals 3’ ON, 2’ OFF AMRAP: -5 KB SDHP @ 32/24 Kg -7 KB Swing @ 32/24 Kg -9 Box Jump -12 Air Squat

Gymnastic & Strength 4 Sets of: A1- Bench Press - stop 2” on chest - reps 5@climbing A2- Strict Pull ups reps - Max Reps A3- Plank hold on elbow - 60-90” -rest 60-90” WOD 5 Rounds of: 7 OTB Burpees 7 Hang Power Snatch @50/35Kg 7 TTB