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

AMRAP 18' 30 DL@45/30kg 20 Hang Power Clean@45/30kg 10 strict press@45/30kg 20 BSQ@45/30kg 30 Burpees over the bar

STRENGTH BSQ: 5 x 10-8-6-4-2 reps @ climbing Strict Pull Up 5*5 WOD: AMRAP 12' 12 Barbell Front Rack Lunges@40/25 KG 30 DUs /90 SUs 16 TTB/K2C 8 Burpees Over the Bar  

WL STRENGTH: Power Clean+ Hang Power Clean+Push Jerk 90” x 6-8 sets: 1+1+1 WOD: 10’ AMRAP: 3 Power Cleans @ 70/50 Kg 10 Box Jump Over

STRENGTH: EMOM 12' ODD: 10 Kipping Handstand Push Up Even: max reps SDHP@40/30 WOD: 3 Rounds For Time 200 mt Run 12 Squat Snatch @45/35 21 Push Up

WOD: AMRAP 30’ 30 KB Russian swing@24/16kg 30 Burpees Plate @20/15kg 30 Plate GTOH @20/15kg 300mt Row

team Wod Amrap 12' 30 cal row 30 thruster @50/35 - rest- 3' Amrap 12' 20 pull up 20 synchro db Snatch@20/10    

GIANT E2MOM - FIRST BLOCK EVERY 2' ON THE MINUTE 200 MT Run 6 POWER SNATCH T/GO@40/30 200 Run 12 LATERAL BURPEES 200 MT Run 6 FRONT SQUAT FROM THE GROUND@40/30 200 RUN 60 DU -ACTIVE REST E2MOM 6 POWER SNATCH T/GO 12 LATERAL BURPEES 6 POWER CLEAN+ 6 FRONT SQUAT 60 DU - SECOND