Emom 12': min 1: 3 squat clean min2: 40 double under   WOD: Elizabeth

  WOD: AMRAP 35’: 800mt Run -then- 3 Rounds of: 10 K2E Strict 15 air squat 20 alt arm DB Snatch @ 20/10 Kg

  EMOM 10’ min1 Ring MU - 1-3 Reps or transition min2 V-Up 8-10 reps WOD 5 Intervals 1’30” ON, 1’30” OFF AMRAP 15 KB Swing 24/16 Kg 12 Lunges 9 Push Up (for advanced 4 Strict HSPU)

WL COMPLEX: 1 Complex every 75" x 8 sets climbing 1 Push Press+ 1 Push Jerk + 1 Split Jerk Wod: 21-15-9 Push Jerk@35/25 50-30-20 DU ( x 2 SU)

Strength: A1- Back Squat 4 x 6 @ climbing A2- Plank 4 x 30” accumulated A3-Plate good morning tempo 2020 4 x 12-15 WOD: 3 Rounds of: 15 Deadlift @80/55 Kg 500mt Row -rest 90” after each round

Wod: 1 Wall Ball 20/14 2' SDHP 30/25 3' Air Squat 4' Row 5' Sit Up  

GYMNASTICS EMOM 12' min1 Kipping Pull Ups - C2B - Bar Muscle Ups (for advanced) - 1-4 reps for quality min2 Parallette pass Through - 6-8 reps min3 Plank on elbow - 45” WOD: For time: 800mt Run 50 KB Swing@24/16Kg 30 Burpees Plate

WL Squat Snatch + OHS - Max Complex of the day in 12’ WOD 5-6 Intervals 90” ON, 90” OFF AMRAP 5 Deadlift @ 35/25 kg 5 Power Snatch @ 35/25 kg 5 OHS @ 35/25 kg

Strength: A1- Push Press 4 x 5 @ climbing Rest 40” A2- Chest to Bar Strict Chin Up Grip 4 x max reps Rest 40” A3- Superman Hold 4 x 30” Rest 40” WOD: AMRAP 10': 30 Air Squat 20 Db Snatch alt arm 20/10 10 Push UP H.R. 100 mt run

WOD: AMRAP 10’: Ladder up 2,4,6,8,... Box Jump Cal Row -5'- rest AMRAP 10’: Ladder up 2,4,6,8,... Power Clean@ 60/40 K2C