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

GYM STRENGTH & BB STRENGTH: A1- Bench Press 4 x 5 @ climbing A2- K2E/K2C Strict 4 x 6-8 WOD 5 Rounds: 7 OHS @ 70/50 Kg 14 Cal Row

WOD AMRAP 20’ 50 DU -then- 3 Rounds of Strict Cindy: 5 strict Chin Ups- 10 perfect gym push ups 15 Air Squat with hands crossed behind the head

STRENGTH: Back Squat5 x 3 reps WOD For Time: 21-15-9 Deadlift @ 80/55 Kg TTB or K2E

WL Snatch Deadlift + Snatch Pull + Power Snatch - 1+1+1 x 6 @ climbing WOD: 5 Rounds of: 15 Power Snatch @ 35/25 Kg 15 OTB Burpees

GYM 4-5 Sets not for time: - 10 goblet squat -  3-5 Chin up tempo 2020 - 45'' accumulated HS Hold Rest after each set 60-90” WOD: For Time: 45 Thruster @ 40/30 Kg 45 Pull Up

BB STRENGTH: Back Squat 4 x 4 WOD 3 Intervals 3’ ON, 3’0FF AMRAP 12 Box Jump 12 Push Up 12 Wall Ball @ 9/6 Kg