MIDLINE: 3 -4 Sets of: 30” Sit Up 30” Tuck Crunch 30” Plank 30'' Rest WOD: Hero "Jack" Complete as many rounds as possible in 20 minutes of: Push press @ 50/35 kg, 10 reps KB Swings@ 24/16 kg, 10 reps Box jumps,10 reps

WOD 17.4

TEAM WOD of 2 : 6’ AMRAP MedBall Clean @ 9/6 Kg, I Go-You Go every 10 reps -rest 2’- 6’ to find 3RM Power Clean -rest 2’- 6’AMRAP: All team works together and synchronized: 10 Burpees 10 Pistols or Goblet Squat 100mt Run all together

WL POWER Snatch + OHS - 2 + 2 Reps every 90” x 8 @ climbing weight WOD: AMRAP 10' PW SNATCH - 10 REPS @40/30 KG BURPEES- 10 REPS  

4 Set for Quality of: -10 Gym Push Up -5 Wall Climb -40 DU / 80 SU WOD AMRAP 12’ 9 Deadlift @ 70/45Kg 5 Power Clean 3 Push Jerk

STRENGTH: A1- Back Squat 4 x 3 @ climbing A2- Strict Chin Up 4x 6/8 WOD: 21-15-9-6 OTB Burpees Over Head Squat@45/30 KG Chest to bar Pull UP

STRENGTH: EMOM 18' Min 1: 15 Wall Ball@9/6 Kg MIn 2: 7 Hang Power Clean Min 3: Lateral Side Plank 30"+30" WOD: Ladder 10-8-6-4-2 Push Press@60/40KG KB Swing 32/24

WOD: 17.5

TEAM WOD 3 "MAD DOG" 1.6 KM RUN 150 CAL ROW 100 BOX JUMP 50 HSPU 12 ROPE CLIMB  

STRENGTH A1- OHS 5x 5 @ climbing A2- Plank Hold 5 x 45” WOD 3 Rounds of: 400mt Run 30 Alt arm DB Snatch @25/15Kg