EMOM 15' MIN 1: 10-15 Russian Swing@32/24 MIN2: 50 DUS MIN3: 30-40" mountain climber AEROBIC DEVELOPMENT 4 rounds of: Row - 1’ for max Calories rest 1’ Run - 200mt All Out rest 2’’

WOD 6 Rounds of: 20” Max reps Hang Power Clean @ 50/35 Kg 40” Rest 20” Max Push Press @ 50/35 Kg 40” Rest 20” Max Wall Ball @ 9/6 Kg 40” Rest 20” Max Down & Up 40” Rest 20” Max Box Jump 40” Rest

TEAM WOD OF 2  In 5’ Max 100mt Run Sprint while partner holds Plank -rest 2’- In 5’ Max DB snatch @ 20/15Kg while partner hangs on the bar (switch as needed) -rest 2’- In 5’ Max Sit up while partner performs walking lunges (switch as needed) -rest 2’- In 5’ Max Air Squat while

STRENGTH  EMOM 16’ Odd Deadlift - 3 Reps @ climbing weight every set Even DBs Strict press - 5 Reps @ across weight WOD 3 Rounds of: 400mt Run 21 KB Swing @ 32/24 Kg 12Down & Ups

WL PUSH JERK + SPLIT  5-7 x 1 + 1 @ climbing weight WOD 5 Rounds of: 20 Wall Ball @ 9/6 Kg 15 Push Press @ 40/30 Kg 10 Box Jump

EMOM 15’ Min 1 Ring Dip 8-10 Min 2 OH Plate  Lunges @ 20/15 Kg - 30” Min 3 Tuck Crunch - 10-12 Reps WOD AMRAP 5’ Ladder up 1,2,3,4… C2B / Pull Up OHS @ 50/35 Kg -Rest 5’- AMRAP 5’ Ladder up 1,2,3,4… C2B / Pull Up Front Squat @ 50/35 Kg

TEAM WOD OF 3, switch as needed Cash In: 90 Cal Row -then- 120 Squat Clean Thruster @ 50/30 Kg 150 Abmat Sit Ups 120 TTB/K2E 150 Burpees

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