SKILLS: Strict Ring Muscle Up 10’ in EMOM style - 1-2 res for quality WOD: 4 Intervals 2’ON, 2’ OFF AMRAP: 250mt ROW ME Box Jump Overs

Partner wod: “Muscles and oxygen” 0- 5' 20 power snatch 60/40kg max d.u//s.u 5’-10’ 20 stoh (each member) max cal bike 10’-15’ 25 power clean max reps burpees 15’-20’ front squat max mt run

EMOM 12’: Odd: 10 KB Russian Swing @ 32/20Kg Even: 5-7 Strict Chin Up WOD: 30 Chest to Bar/ Pull Up 50 DL @60/40 30 Push Jerk @60/40 1000 mt Run

STRENGTH: A1- Thruster from Rack 4 x 5 reps @climbing A2- GHD Hip extension 4 x 10 A3 - “Star”lateral side plank - 4 x 30”+30” WOD: 15-12-9-6-3 of: Power Clean@ 70/45Kg Box Jump Over

EMOM 10’: Odd: 4 Kipping HSPU Even: 8 DB Lunges (Heavy) Partner Wod 3000 mt Row (I go You go) -directly into- 20-40-60-80-100 Reps: Double Unders (SU: x3) Sit Up

GYM: 3 Rounds 1' Max Effort Hollow Hold 1' Max Effort Tuck position on the bar 1' Max Effort Plank 1' Rest WOD: 14' AMRAP 12 DB DL @20/15 KL 9 DB Hang Squat Cleans 6 DB Push Jerks

STRENGTH: EMOM16’ Odd: FSQ (from the ground)- 5 reps @climbing start @50%1RM Even: HS Hold 20”-30” WOD: For time: 9-15-21 Sumo Deadlift High Pull @ 50/35Kg 12-9-6 STRICT HSPU or  PUSH UPS h/off

TEAM WOD of 2: 5 Rounds each- 10 in total - switch every rounds: 150mt Row 10 Thruster empty bb 5 Strict K2E -then- 50 Synchro tuck crunch -then- 10 Rounds each - 20 in total - switch every rounds: 100mt Run 10 Burpees 10 lunges (each leg total 20)

EMOM: 12' ODD: Heavy Squat Clean 2 reps EVEN: 3-4 Wall Climb WOD: Grace

SKILLS: Bar Complex EMOM 8-10’: 6 Hollow body/superman Swing + 4 Kipping Pull Up for quality + 6 Hollow body/superman Swing . WOD: For Time: 20-16-10 reps of: Hang Power Snatch @ 40/30Kg Front Rack Lunges@ 40/30 kg