WL Power Snatch - 1RM WOD 3 Rounds of: 2’ Max Wall Ball @ 9/6 Kg 2’ Max Power Snatch @ 35/25 Kg 2’ Rest

  STRENGTH 5 sets: A1-Front Rack Lunges (6+6) @ climbing A2- Lateral side Star Plank - 20”+20” A3- Superman Hold with PVC Pipe - 30” Wod 5 DL@ 110/85 kg 50 DUs 5 strict pull up 4 DL@ 110/85 kg 40 DUs 5 strict pull up 3 DL@ 110/85 kg 30 DUs 5 strict pull

WL : OHS from the ground - 4RM WOD 4 Rounds of: 21 Medball Front Squat @ 9/6Kg 12 Sumo Deadlift High Pull @ 50/35 Kg 9 OHS @ 50/35 Kg

Power clean : 9’ EMOM @ climbing MIN 1 - 3 reps MIN 2- 2 reps MIN 3- 1 rep WOD 3 -4 Intervals of 3’ ON, 3’ OFF 500 Row Max Reps DB Hang Power Clean & Jerk @ 20/10 Kg

  GYMNASTICS SKILLS Kipping Ring Muscle up WOD 3 Rounds of: 800mt Run 25 K2E 25 KB Swing @24/16Kg

TEAM WOD OF 2 7’ AMRAP Cal AB - 30” (switch every 30”) While partner holds Plank -Total Score: Calories Accumulated -Rest 3’- 7’ AMRAP Cal Row - 30” (switch every 30”) While partner Hangs From the bar or Holds in hands 2 heavy Kbs -Total Score: Calories Accumulated -Rest 3’- 7’ AMRAP (switch every

WL Split Jerk from the ground - 3-4 reps @climbing every 90” x 6-8 sets WOD: For time: 50-40-30-20-10 DU 25-20-15-10 KB Swing @32/24Kg 12-9-6-3 Push Jerk @ 60/40Kg

  GYM SKILLS: Bar Muscle Ups EMOM 10’: 1-2 Bar Muscle Ups for quality / Chest to bar Pull Ups / Kipping Pull Ups for quality WOD: 10’ AMRAP 10 Thruster@50/35 10 Pull Up

TEAM WOD of 2: AMRAP 30’- switching as needed: 50 Back Rack forward Lunges alt leg @ 50/35 Kg 30 SYNCRO Bar Facing Burpees (both members perform together & syncro burpees) 50 Back Rack forward Lunges alt leg @ 50/35 Kg 30 SYNCRO Knee to elbows (both members perform together & syncro k2e) 50 Back

MIDLINE: 3 Sets for quality: Mountain Climber - 20 reps alt leg Abmat Sit Ups -15 reps Strict K2E - 10 reps Max Tuck Hold on the bar -rest 1’ WOD: 3 Rounds of: 400mt Run 9 Deadlift @100/75 Kg 12 Strict HSPU or Pike push