DEADLIFT: 10' EMOM 5 Reps T/GO #SAME WEIGHT    WOD for time 60 Cal row 50 Sit Ups 40 Over Head Walking Lunge @20/10 kg PLATE 30 R.swing @24/16 kg

TEAM WOD OF 2 Complete as a team, switch as needed 120 Med Ball Clean @ 9/6 Kg 600mt KBs Farmer carry @ 24/16 Kg (switch every 200) 120 Box

WL & GYM STRENGTH: A1- Squat clean from the ground 5 x 3 @ climbing A2- Strict Ring Dip 5 x 4-6 (for beginners 12 Push ups) Rest 60'' WOD:

GYMNASTICS 15’ EMOM Min 1 - 40'' handstand hold ( facing wall) Min 2 - Lateral side plank hold - 30”+30” Min 3 - 10 BB  Pause GoodMorning WOD: 30/20/10

WL Push Press -5RM from the ground - 10’ WOD: AMRAP 12’ 12 Hang P.clean @ 50/35 Kg 6  Push Jerk @50/35 Kg 12 TTB

 GYMNASTIC STRENGTH 3 SET OF: 10 ONE ARM RING ROW (DX/SX) 10 ONE LEG DB DEADLIFT ( DX/SX) WOD: 5 Round for time for max reps every station: 1’ Max

STRENGTH & GYM STRENGTH: A1- Front Squat  4x 5 reps @climbing A2- Weighted Push Up (plate on lower back )4 x 6-8 A3 - Weighted Chin Ups 4 x 5

TEAM WOD of 2: Complete, switching as needed (if permitted): 100 Synchronized Sit Up 100 Hang Power Clean & Push Press @ 35/25Kg 100 Synchronized Down & Ups 100 Back

MIDLINE 15' EMOM 30” V Ups 1’ Plank Hold 1’ rest WOD: 8’ AMRAP of: 10 SDHP @ 35/25 Kg 7 Push Ups -rest 2’- 8’ AMRAP of: 10 Power

WOD AMRAP 25’ 400mt Run -then- 3 rounds: 10 Hang Power Clean @50/35kg 10 Box jump over