WOD Aerobic Development 5 x 500mt Row Rest 1:1 MIDLINE 3 Sets of: 1’Max Plank Hold 1’Abmat Sit Ups

WL  EMOM 16’ Odd Power Snatch Cycling - 3-4 reps @ climbing every set if technique is good Even TTB - 3-5 reps WOD For time: 75 OHS @ 35/25

TEAM WOD OF 2, I go-you go as needed: AMRAP 20’: 30 Pull Up 30 Cal Row 30 Thruster empty bb 30 Box Jump Overs Cash Out: 100 KB Swing

WL Power Clean + Push Jerk – 2 + 2 every 90” x 8 @ climbing weight WOD AMRAP 14’ 200mt Run 9 Power Clean @ 60/40 Kg 6 Push

A- Strict C2B/Pull Up 4 x 2-4 reps B- EMOM 8-10’:2-5 Reps kipping Pull Ups WOD AMRAP 8’ Ladder Up 2-4-6 DB Snatch Alt arm @ 20/10 Kg Air Squat

STRENGTH A1- 3 x 1' Plank A2-One Leg KB DL 3x 8+8 WOD 7 rounds for time of: 7 Power Snatch @ 50/35 Kg 7 K2E 7 KB Swing @

WOD AMRAP 25’: 15 Front Rack Plate Lunges @ 20/15 KG 10mt Bear Crawl 200mt Run 15 Mountain Climber (each leg, alt leg, 30 in total) 10mt Bear Crawl 200mt

BB STRENGTH Back Squat - 1RM WOD 4 Intervals 1’30” ON, 1’30” OFF 20 Wall Ball @ 9/6 Kg 15 KB Russian Swing @ 24/16 Kg ME Down & Ups

TEAM WOD OF 3, I go-you go as needed: Cash In: 200mt Each member OH Plate Carry @20/15 Kg 45 Burpees Pull Ups 21 Wall Climb 90 Abmat sit ups

WL & Gymnastics EMOM 12' Odd Hang power Clean & Push Press Cycling - 3-5 reps Even HSPU Strict or deficit push ups hands on plates - 3-5 reps WOD