WL COMPLEX: 1 Complex every 75" x 8 sets climbing 1 Push Press+ 1 Push Jerk + 1 Split Jerk Wod: 21-15-9 Push Jerk@35/25 50-30-20 DU ( x 2 SU)

Strength: A1- Back Squat 4 x 6 @ climbing A2- Plank 4 x 30” accumulated A3-Plate good morning tempo 2020 4 x 12-15 WOD: 3 Rounds of: 15 Deadlift @80/55 Kg 500mt Row -rest 90” after each round

Wod: 1 Wall Ball 20/14 2' SDHP 30/25 3' Air Squat 4' Row 5' Sit Up  

GYMNASTICS EMOM 12' min1 Kipping Pull Ups - C2B - Bar Muscle Ups (for advanced) - 1-4 reps for quality min2 Parallette pass Through - 6-8 reps min3 Plank on elbow - 45” WOD: For time: 800mt Run 50 KB Swing@24/16Kg 30 Burpees Plate

WL Squat Snatch + OHS - Max Complex of the day in 12’ WOD 5-6 Intervals 90” ON, 90” OFF AMRAP 5 Deadlift @ 35/25 kg 5 Power Snatch @ 35/25 kg 5 OHS @ 35/25 kg

Strength: A1- Push Press 4 x 5 @ climbing Rest 40” A2- Chest to Bar Strict Chin Up Grip 4 x max reps Rest 40” A3- Superman Hold 4 x 30” Rest 40” WOD: AMRAP 10': 30 Air Squat 20 Db Snatch alt arm 20/10 10 Push UP H.R. 100 mt run

WOD: AMRAP 10’: Ladder up 2,4,6,8,... Box Jump Cal Row -5'- rest AMRAP 10’: Ladder up 2,4,6,8,... Power Clean@ 60/40 K2C

Gymnastic & Strength A1- Front Squat 3- 4 x 8-10 @  tempo 2020 A2- GHD Sit Up 3-4 x 8-10 WOD: 4 Rounds of: 20 Alt Arm KB Snatch @ 24/16 Kg 20 Down & Ups 200mt (100dx+100sx) 1-arm KB Farmer carry @ 24/16 Kg

TEAM WOD of 3, I go-you go as needed: 75 Calories Row 75 Deadlift @ 80/55Kg 75 Abmat Sit Ups 200 mt run all together 60 Calories Row 60 Deadlift @ 80/55Kg 60 Abmat Sit Ups 200 mt run all together 45 Calories Row 45 Deadlift @ 80/55Kg 45 Abmat Sit Ups 200 mt run

WL Squat Clean + Split jerk - 1+1 every 90” x 8 sets @ climbing weight WOD For Time: 21-15-12-9-6-3 Squat clean @ 40/30 Kg Over the Bar Burpees