STRENGTH: EMOM16’ Odd: FSQ (from the ground)- 5 reps @climbing start @50%1RM Even: HS Hold 20”-30” WOD: For time: 9-15-21 Sumo Deadlift High Pull @ 50/35Kg 12-9-6 STRICT HSPU or  PUSH UPS h/off

TEAM WOD of 2: 5 Rounds each- 10 in total - switch every rounds: 150mt Row 10 Thruster empty bb 5 Strict K2E -then- 50 Synchro tuck crunch -then- 10 Rounds each - 20 in total - switch every rounds: 100mt Run 10 Burpees 10 lunges (each leg total 20)

EMOM: 12' ODD: Heavy Squat Clean 2 reps EVEN: 3-4 Wall Climb WOD: Grace

SKILLS: Bar Complex EMOM 8-10’: 6 Hollow body/superman Swing + 4 Kipping Pull Up for quality + 6 Hollow body/superman Swing . WOD: For Time: 20-16-10 reps of: Hang Power Snatch @ 40/30Kg Front Rack Lunges@ 40/30 kg

STRENGTH: A1-  Deadlift  4x8 A2- Parallette Pass Through 4x 8 WOD: 5 Intervals 1’30” ON, 1’30” OFF 20 KB Swing @ 24/16Kg 10 Push Ups hands off ME Double Unders

WL: Push Jerk + Split Jerk + Split Jerk behind neck – 1+1+1 x 6-8 sets@ climbing WOD: 3 Rounds of: 10 Push Jerk @ 60/40Kg 200mt Run 10 Power Clean @ 60/40Kg 150mt Row

SKILLS: Kipping Ring Dip WOD: “Mary” AMRAP 20’: 5 HSPU or 5 Plate Push Up 10 Pistol alt leg or 10 Goblet Squat 15 Pull Ups

Surprise!

"Double Helen" 3 Rounds of: 800mt Run 40 KB Swing @ 24/16 Kg 20 c2b/ Pull Up

STRENGTH Front Squat – 2 reps @85% x 3 sets “The Chief” 5 Intervals of 3′ AMRAP: – rest 1′ b/t intervals 3 Power Clean @60/40kg 6 Push ups 9 Air Squat