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

WOD 4 Rounds of: 3’ For max Rounds of: 7 Power Snatch @ 35/25 Kg - 21 DU or 40 SU 2’ For max mt Row 1’For max Box Jump

GYM STRENGTH A1- Strict Ring Dip 4 x 5 A2-  1-leg-V Ups 4 x 10 each side wod 12' AMRAP 12 Push Press@ 50/30 kg 12 Front Rack Lunges @

GYM STRENGTH & BB STRENGTH EMOM 12’ Odd 5 Front Squat From the ground @ climbing Even Strict 3-5 TTB/K2C WOD 5 Intervals 90” ON, 90” OFF 12 Alt arm

WOD 21’ AMRAP 500mt Row -then- 2 Rounds of: 21 Wall Ball @ 9/6 Kg 10 Burpees Box Jump Overs