TEAM WOD 3 "MAD DOG" 1.6 KM RUN 150 CAL ROW 100 BOX JUMP 50 HSPU 12 ROPE CLIMB  

STRENGTH A1- OHS 5x 5 @ climbing A2- Plank Hold 5 x 45” WOD 3 Rounds of: 400mt Run 30 Alt arm DB Snatch @25/15Kg

Strength  EMOM 15' Min 1 - 5 Strict Pull Ups Min 2 - 20"-30" L sit Hold or tuck on parallette Min 3 - 15 Air Squat WOD: AMRAP 10' 10 Power

STRENGTH Bench Press 4 x 5@ climbing WOD: for time 50 Med Ball Clean 20/14 25 Push Jerk@ 70/50kg 50 Med Ball Clean@70/50 kg

MIDLINE: TABATA HOLLOW HOLD WOD: 10 rounds of: 30 seconds of burpees Rest 30 seconds 30 seconds of SDHP@40-30KG Rest 30 seconds 30 seconds Box Jump 30 seconds rest  

WL : Squat Clean + Front Squat Work Up to a max complex of the day EMOM 12' MIN ODD: HANG POWER CLEAN - 5 REPS MIN EVEN: 7-9 TTB

Hero Wod "Daniel" For time: 50 pull-ups 400-meter run 95-lb. thrusters, 21 reps 800-meter run 95-lb. thrusters, 21 reps 400-meter run 50 pull-ups

EMOM 16’ Odd Power Snatch + Hang Power Snatch - 1+1 reps in @ climbing weight Even Strict HSPU - 6 reps WOD 3 Rounds of: 400 mt Run 30-20-10

STRENGTH Deadlift 5x5 Wod: 15 ' AMRAP 5 Pw Clean @ 70/50 Kg 10 OTB Burpees

Gymnastic & Strength A1- Back Squat 4 x 5-4-3-2 reps @ climbing A2- Superman Hold 4x 30” WOD 4 Intervals 2” ON, 2” OFF 20/15 cal row ME Thruster@50/35 Kg