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

GYM STRENGTH & BB STRENGTH Push Press Behind Neck SN grip from the ground 4 x 8-10 Hollow Hold 4 x 30” accumulated WOD AMRAP 14’: 21 Cal Row /15 Woman 7 Hang Power Clean & STOH @ 60/ 40 Kg 21 DU or 60 SU

WOD: 25'AMRAP: 4 Rounds of: 8 TTB or K2E or K2C 10 Down& Ups 12 KB Russian Swing @ 24/16 Kg - Then- 1K Run

TEAM WOD of 2, I go –You go every rd: 8’ to establish max rounds of: 10 Alt Arm DB Snatch @ 20/10Kg – 100mt Row -rest 2’- 8’ to establish max rounds of: 7 Back Squat From The ground @ 60/40 Kg– 7 Bar facing Burpees -rest 2’- 8’ to establish max rounds of:

GYM STRENGTH & BB STRENGTH: A1- Front Squat 4 x 6 @ Climbing A2- Strict Ring Dip 4 x 5-7 hold top pos 3” each rep WOD: 12' AMRAP: 9 DB Power Clean & Press (every rep starts touching the ground with both DBs) @ 20/10 Kg 5 C2B/Pull Up

TEAM WOD of 2 Every team must complete: AMRAP 25’ 500mt Row 30 Box Jump Syncro! 20 KB Swing @ 32/24 Kg 10 DB alt arm Snatch each member @ 20/10 Kg

Skills: Kipping HSPU WOD 5 Rounds of: 10 Kipping HSPU or 20 Push Ups h/off (15 for woman) 15 SDHP @ 50/35 Kg 30 DU

WOD Aerobic Development 5 x 500mt Row Rest 1:1 MIDLINE 3 Sets of: 1’Max Plank Hold 1’Abmat Sit Ups

WL  EMOM 16’ Odd Power Snatch Cycling - 3-4 reps @ climbing every set if technique is good Even TTB - 3-5 reps WOD For time: 75 OHS @ 35/25 Kg -every minutes 8 OTB Burpees

TEAM WOD OF 2, I go-you go as needed: AMRAP 20’: 30 Pull Up 30 Cal Row 30 Thruster empty bb 30 Box Jump Overs Cash Out: 100 KB Swing @ 24/16 Kg