STRENGTH: DEADLIFT -  5RM of the Day WOD: 5 Intervals 90” ON, 90” OFF 100mt Run 12 Deadlift @ 50% 5RM Just Found ME OTB Burpees

TEAM WOD of 2, switching as needed: 2 rounds: 50 Thruster @ empty BB 40 Cal Row 30 Lunges with empty BB in front rack 40 Pull Up/ring row for beginners  

WARM UP: 10’ Groups Dynamics & Mobility WL SQUAT CLEAN – EMOM 10' – 2 Reps @ Climbing weight WOD: For Time: 10-8-6-4-2 Reps of: Cal Row Squat Clean @ 60/ 40 Kg Push Up x2

WOD: 5 Intervals 3'ON, 3'OFF 400mt Run ME KB Snatch Alt Arm @ 24/12 Kg MIDLINE For Time: 100 ABMAT SIT-UP

STRENGTH: A1- Push Press – 4 x 3 @ climbing weight A2- C2B/Pull Up Strict - 4 x 3 A2- GHD Sit Up tempo 2020- 4 x 8 WOD: 21-15-9 reps OHS @ 50/35 Kg Bar Facing Burpees

GYMNASTICS EMOM 12’ Odd TTB or K2E/K2C 3-4 for quality Even Goodmorning @ light weight - 6-8 reps WOD: 5' AMRAP 10 KB Swing @ 24/16 Kg 10 Lateral Box Jump 10 KB SDHP @ 24/16 Kg -rest 5'- 5' AMRAP 10 KB Swing @ 24/16 Kg 10 Lateral Box Jump 10 KB SDHP @

GYM STRENGTH & BB STRENGTH: A1- DB Lunges- 4 x 8-10 Each Leg A2- Ring Dip Strict or pike push ups - 4 x Max Reps UB WOD AMRAP  10' 5 C2B/Pull Up 10 Power Snatch @ 35/25 Kg

TEAM WOD of 2, switching as needed (no rest during 4’ window work for both partners): In 4 ‘ Max Reps Burpees, while partner “rest” in Plank Hold -rest 2’- In 4 ‘ Max Reps Wall Ball @ 9/6 Kg, while partner “rest” Hanging From the bar -rest 2’- In 4 ‘ Max Reps GTOH

WL: SPLIT JERK Every 90” X 6: 3 Reps holding receiving pos 3” WOD 4 Rounds of: 400mt Run 12 Burpees 6 Power Clean @ 70/50 Kg

GYMNASCTIC EMOM 10' ODD: 1-3 WALL CLIMB EVEN: 30-45'' SUPERMAN HOLD WOD 12'AMRAP 10 DB Push Press @ 20/10 Kg 8 DB Alt leg Step Ups @ 20/10 Kg 6 KB Swing @ 32/24 Kg