BB STRENGTH Back Squat - 1RM WOD 4 Intervals 1’30” ON, 1’30” OFF 20 Wall Ball @ 9/6 Kg 15 KB Russian Swing @ 24/16 Kg ME Down & Ups

TEAM WOD OF 3, I go-you go as needed: Cash In: 200mt Each member OH Plate Carry @20/15 Kg 45 Burpees Pull Ups 21 Wall Climb 90 Abmat sit ups -200mt Each member OH Plate Carry @20/15 Kg 90 Tuck Crunch 21 Wall Climb 45 Burpees Pull Ups Cash Out: 200mt Each member OH Plate

WL & Gymnastics EMOM 12' Odd Hang power Clean & Push Press Cycling - 3-5 reps Even HSPU Strict or deficit push ups hands on plates - 3-5 reps WOD 15-12-9 Reps of: Thruster @ 40/30 Kg Cal Row DU x 2 or 60 SU every round

WOD 4 Rounds of: 3’ For max Rounds of: 7 Power Snatch @ 35/25 Kg - 21 DU or 40 SU 2’ For max mt Row 1’For max Box Jump Overs 1’ REST

GYM STRENGTH A1- Strict Ring Dip 4 x 5 A2-  1-leg-V Ups 4 x 10 each side wod 12' AMRAP 12 Push Press@ 50/30 kg 12 Front Rack Lunges @ 50/30kg 12 OTB Burpees        

GYM STRENGTH & BB STRENGTH EMOM 12’ Odd 5 Front Squat From the ground @ climbing Even Strict 3-5 TTB/K2C WOD 5 Intervals 90” ON, 90” OFF 12 Alt arm DB snatch @ 25/15 Kg 6 Strict HSPU ME DU

WOD 21’ AMRAP 500mt Row -then- 2 Rounds of: 21 Wall Ball @ 9/6 Kg 10 Burpees Box Jump Overs

GYM RING MUSCLE UP 10’  EMOM: 1-3 reps/transition WOD 3 rounds of: 12 Pull Up 21 KB Swing @ 24/16 Kg 42 Sit Up

  WOD - 3 Rounds Rest 1:1 10 Clean&Jerk @ 60/40kg 20 Deadlift @ 60/40 KG rest 5' 5' Max Effort Burpees

WL A- SNATCH PULL 5 x 3 @ climbing B-SQUAT SNATCH + OHS - EMOM 10’ 1 + 2 @climbing WOD AMRAP 15’ 12 Alt leg Pistols 12 Push Ups 12 Power snatch @ 40/30 Kg