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

Gym Skills Pistols - review and practice as followed EMOM 10’: Odd: 3-4 Pistol each leg Even: 15”+15” Lateral side Plank WOD 12’ AMRAP: 5 OHS @ 50/35Kg 7 Strict

WOD Amrap 20’ 10 ttb 20 burpees box jump Over 30 Goblet squat 16/12 kg 50 sit up

Gymnastic & Strength 3-4 Sets of: A1- Back Squat with 3” pause in bottom pos 4 x 4-3-2-2 @climbing A2- 1-Arm-DB-Row reps 6-8 (each arm) A3- Tuck Crunch reps 10-12

SATURDAY TEAM WOD of 2 Rules: 1 member works until finishing the whole round, the other rests then switch WOD: 5 Rounds each member: 10 Calories Row 5 Deadlift @80/60Kg

MIDLINE  3-5 SET FOR QUALITY OF: 20'' HOLLOW BODY 10 HOLLOW ROCK 10 V-UPS 20'' SUPERMAN HOLD 8 REVERSE HOLLOW ROCK 8 GHD HYPEREXTENSION PAUSE 3'' TOP POSITION   STRENGHT

skill: kb r.swing one hand kb swing hand to hand kb swing one hand kb clean & press emom 10' 4 h/h KB swing + 2 kb clean (each side)+