Strength A1- Deadlift 5 x 3 @ starting with heavy (85% 1 RM) A2- HS Hold against wall 5 x 20-30” WOD AMRAP 6’: 8 Power Clean @ 50/35Kg 8 Push Up -Rest 3’- AMRAP 6’: 6 Push Jerk @ 50/35Kg 6 Burpees

Gymnastics EMOM 12’: Odd 1-4 Reps for quality of Bar M.U Even 25” Mountain Climber WOD 4 Rounds of: 50 Double Unders or 150 SU 20/17 cal row 25 Wall Ball 9/6kg

Gymnastic & Strength A1- GHD Sit Ups Parallel tempo 2020 3-4 x 8-10 A2- Bench Press Closed Grip 3-4 x 5@climbing A3- DB See Saw Press 3-4 x 16 total reps Rest 60” WOD 10 Rounds of: 12 Alt Arm KB Snatch @ 24/16 Kg 7 K2E 100mt Run

WOD 6 Intervals 1’30” ON/1’30” OFF 200mt Row (ALT) Max Reps Box Jump / Pull Ups / SDHP @50/35Kg

WOD 10 Rounds For Time: - 3 Squat Clean & Split Jerk @ 70/ 50 Kg - 10 OTB Burpees

SATURDAY TEAM WOD of 2 All team must complete: Cash in: 100 Box Jump “I go-you go EVERY REP!” (use 1 box facing each other) -switching as needed (if possible) 100 Alt Arm DB Snatch @ 20/10 Kg 75 Walking Lunges in pair synchronized 200 Ab mat Sit Ups 75 Walking Lunges in pair synchronized

Gym Skills Ring MUSCLE UPS Review transitions on low rings then EMOM 10’: 1-2 Strict Ring MU Up + 1-2 Kipping Ring Muscle Ups or 1-3 transitions on low rings WOD 12’ AMRAP: 30 DU 5 Deadlift @80/55Kg 9 HSPU or Plate Push Ups

Gymnastic & Strength 4-5 Sets of: A1- Front Squat - 3” stop bottom pos - reps 4-5 @climbing A2- Pike Push Ups reps feet on box or Strict Ring Dip 8-10 A3- GHD Hip Extension Holding 3” top position reps 6-8 - rest 60” WOD Team of 2 20 to 2 * -Cal row -A.swing

WOD 6 Intervals 3’ON, 2’ OFF AMRAP: 4 KB Snatch @ 24/16Kg (2+2) 5 Box Jump @ 30/24” 6 Knee to elbows 7 Down & Up

 TEAM WOD of 2 Rules: 1 member works until finishing the whole round, the other rests then switch AMRAP 7’: 8 SDHP @ 35/25Kg 12 Air Squat -Rest 2’- AMRAP 7’: 8 Push Press @ 35/25Kg 12 Wall Ball @ 9/6Kg -Rest 2’- AMRAP 7’: 8 Thruster @ 35/25Kg 12 Bar Facing Burpees