GYM STRENGTH & BB STRENGTH: A1- Back Squat 4 x 3 - stop bottom position 3” A2- Ring Dip 4 x Max reps WOD: 7’AMRAP: 250mt Row 16 DB Snatch@ 20/15Kg -no rest- 7’AMRAP: 200mt Run 16 TTB

Strength: Push Press from the ground - 1 RM WOD: 21-15-12-9-6-3 Reps of: Deadlift @80/55kg Bar facing burps

WOD: AMRAP 20'' 10 DB Squat Clean @20/15 15 Pull Up 20 box jump

GYM SKILLS: HSPU Progression 12’ EMOM: 1-3 Kipping HSPU or kick into push ups WOD: 4 Intervals 2’ ON: 2’ OFF 15 Power snatch @35/25kg 10 Down UP ME DU

Team of 2 2k Row (I go You go) 1k Run all together 100 Power Clean & Jerk (I go You go) 80 TTB (I go You go)

STRENGTH EMOM 10' min1- Deadlift - 4 reps @70-80% min2- Wall climbs  2-4 REPS WOD: 3 ROUNDS FOR TIME 15 STOH@60/40 15 Burpees Over the Bar

EMOM 10’ Odd: 5 Face the wall squat Even: 30" Hollow Body Hold WOD: 10 Rounds of: 5 Front Squat @ 70/45 Kg 7 Box Jump 14 lunges 200mt Run

STRENGTH: EMOM 12' ODD: 3-4 Power Cean @80% EVEN: 5-7 Strict Pull Up (weighted for advanced) WOD”ANNIE” 50-40-30-20-10 reps of: Double under or single under x 3 Abmat situp

Gym Strength: 5 Rounds 6-8 strict HSPU 15 Russian Swing@ 24/20 Wod: " Karen"

WL Squat snatch - 1RM WOD: AMRAP 12’ 12 OHS @35/25Kg 12 Cal Row