STRENGTH A1- Ring Rows tempo 2020 4 x 8-10 A2- GHD hip extension 4 x 8-10 A3- L Sit Hold or Tuck Hold Hanging from the bar 4 x 20-30” WOD 6 Rounds of: 3 Bar Muscle Ups or 5 Strict Pull Ups 6 Power Snatch @ 50/35 Kg 24 DU or 80 SU

GYM STRENGTH & BB STRENGTH: A1- Back Squat 4 x 5-5-3-3 @climbing A2- K2E Strict 4 x 6-8 WOD 7 Rounds: 7 Push Jerk @ 40/30 Kg 7 Box Jump Overs 7 KB Russian Swing @ 32/24 Kg

For Time: 1K Row 20 Thruster@60/40 kg 1K Run 50 Burpees

STRENGTH: A1- Deadlift 5 x 5@85% @across weight A2- Weighted Chin Ups 5 x 5 @climbing Rest 60” WOD 21-15-9 Reps of: Power Snatch@40/30 kg TTB

PARTNER WOD of 2: 5 Rounds each member: 30 DU OR 75 DU 15 Plate GTOH @20/10Kg -no! Rest - 5 Rounds each member: 20" Hand Stand Hold 20 Sit Ups -no! Rest 5 Rounds each member: 12 Power Clean@70/45 KG 12 Burpees Over the Bar

WL 1RM Clean&Jerk WOD: 12' AMRAP: 10 Power Clean & push press @ 40/30Kg 10 Box Jumps Overs

GYM SKILLS: KIPPING PULL UPS WOD: “Intervals Cindy” 1'ON, 1'OFF for 10 Intervals Max Rounds of 5 pull Ups – 10 Push Ups – 15 Air Squat

STRENGTH A1- Front Squat 4 x 6 reps@60-65%1RM A2- Side Plank 4 x 30” + 30” WOD From 10 to 1 of: Sumo Deadlift High Pull @ 50/35 Kg OTB Burpees Push Press

WOD: 5 Rounds of: 400mt Run 30 Wall Ball @9/6Kg

GYM SKILLS Practice ROPE CLIMB WOD AMRAP 25’: 30/20 Cal Row 20 Alt arm DB Snatch @25/15kg 15 K2E