GYM EMOM 10’ Odd 6-8 Kipping Pull Up/ Butterfly Pull Up Even 10-12 V Ups WOD 4 Intervals 2’ON, 2’OFF 300mt Row /250 for woman Max Reps KB SDHP @ 32/24 Kg

WOD AMRAP 20’: 30 DU or 90 SU 12 Wall Ball@9/6 Kg 30 DU or 90 SU 15 Box Jump 30 DU or 90 SU 200mt Run 30 DU or 90 SU 20mt Bear crawl

STRENGTH A1- Bench Press Closed Grip- 3-4 x 4 stop 2” on chest A2- Wall Climb - 3-4 x 4 WOD 15’ AMRAP 15 Toes to bar 10 HSPU Kipping or push ups 5 Power Snatch @60/40Kg

  STRENGTH A1- Thruster From Rack 4x 2 @ climbing A2- L Sit Hold or tuck hold on parallette 4x ME (Target for advance 40”-1’) WOD For Time: 4 Rounds of: 15 Power Clean @ 50/35 Kg 15 STOH @ 50/35 Kg 15 Calories

GYM SKILLS: Kipping Ring Dip WOD 6 rounds of: 1’ Max Reps DU 30” Rest 1’ Max Reps Push Press @ 35/25 Kg 30” Rest 1’ Max Reps KB Swing @ 24/16 Kg 30” Rest

WL A- Snatch Push Press Behind Neck SN Grip + Snatch Balance 3 x 5+5 B - Squat Snatch - 2RM of the day in 12’ WOD AMRAP 12’ 5 OHS @ 50/35Kg 9 Box Jump Overs 12 Push up h/off

GYM EMOM 12’ Min 1- Alt Arm DB Strict Press tempo 2020 6-8 each arm Reps Min 2- Ring Rows tempo with false grip 2020 8-10 Reps Min 3- High Knees Jump Rope 20-30” WOD 4 Intervals 2’30” ON, 2’30”OFF 500mtM / 400mtW Row Max TTB or K2E

  TEAM WOD of 2, switch as needed Cash In : 600mt OH Plate Carry @ 20/15 Kg Accumulete: 100 Cal Row, while 1 member is rowing, the other member Perform Burpees 100 Push Jerk @50/35 Kg, while 1 member is doing PJ the other perform Box Jump Cash out : 600mt OH Plate Carry

WL Squat Clean + Front Squat + Thruster 1+1+1 Every 75” x 10 WOD AMRAP 10’ 10 Thruster @ 40/30Kg 10 Pull Ups

WOD AMRAP 30’ 750mt Row -then- 3 Rounds of: 10 Alt Arm KB Snatch @ 24/16 Kg 8 Box Jump 70/60cm 4 wall climb