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

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

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)

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

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

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

WL Power Snatch + Squat Snatch - 1 + 1 for max complex of the day in 12’ WOD 5 rounds of 80 du 20 KB Snatch 24/16kg