Strength A1- Back Squat with 3” pause in bottom pos 4 x 5-4-3-3 @ climbing A2- Superman Hold 4 x 45” WOD 4 Intervals of 2’ ON, 1’OFF 5

  EMOM 10’ Odd Strict ring MU or transitions on low ring - 1-3 Reps Even 6 Perfect Gym Push Up + 12 Air Squat WOD 3 rounds for time:

WOD 25’AMRAP 500mt Row -then- 3 Rounds of: 5 Box Jump 5 Toes to Bar 5 Box Jump 5 Burpees Pull Ups

  SQUAT SNATCH EMOM 12’ 5-5-5-4-4-4-3-3-3-2-1-1 Reps @ climbing WOD 5 power snatches 60/40 100m run 7 power snatches 200m run 9 power snatches 400m run 11 power snatches 600m

  Gymnastic A1- Strict C2B 4 x 5 A2- Hollow Hold 4 x 30” A3- Tuck Hold b/w parllette 4 x 20” WOD 7 Rounds of: 3 Deadlift @ 100/70

Warm Up Group Dynamics & Mobility SATURDAY TEAM WOD of 3 Rules: 2 members work together, the other rests then switch AMRAP 8’: Member 1 10 Cal Row Member 2

WL - Barbell Cycling EMOM 15’ MIN 1 Power Clean & Push Jerk - 5-7 reps @ light weight MIN 2 12/15 Push Ups MIN 3 20/30 Air Squat WOD

Gymnastics Skills Pistols review - practice as followed EMOM 15’ Min 1 - Pistols or assisted pistol 2-4 each leg Min2 - HS Hold facing the wall - 20-30” Min

Gymnastic & Strength: A1- Front Squat- 4-5 x 6-6-4-3-3 @climbing A2- 1-Arm- Ring Rows 4-5 x 6/8 each arm A2- Superman Arch with pvc pipe in OH position 4-5 x

WOD : ALTERNATE EVERY 5' X 28' EVERY 5' 500mt ROW 12 BURPEES MAX EFFORT AIR SQUAT 2' REST EVERY 5' 150 DU 20 BURPEES MAX EFFORT R.SWING 24/16KG