Gym Strenght: Emom 10' min1: Handstand Hold 30" min2: Superman Hold 30-40" Wod: Fallseries "Hangman"    

Strength & Gymnastics EMOM 10' Min1 - OHS From the ground - 5-7 reps @ climbing Min2-  Plank Hold  30” wod: AMRAP 7' 7 Squat clean 50/35 KG 5 C2B/ Pull

WL Split Jerk - EMOM 10': 4 Reps @ climbing weight WOD 4 Rounds of: 15/12 Cal Row 9 Deadlift @ 70/45 Kg 6 Power Clean @ 70/45 Kg 3

CONDITIONING WOD: 4'AMRAP: 30 Double Unders 15 Power Snatch @35/25kg - 4' rest 4' AMRAP of: 30 Double Unders 15 Bar Facing Burpees - 4' rest 4' AMRAP of: 30

Strength & Gymnastics EMOM 10' Min 1 - 6-8 Strict Press Behind neck SN Grip Min 2 - 20" L sit Hold or Tuck on parallette WOD 5 Rounds of:

Deadlift - 2 reps @80-85% of 1RM x 5 sets WOD 4 Intervals 1'30" ON, 1'30" OFF 25 Down & Up ME Thruster @40/30Kg

BULL 2 rounds: 200 DUs 50 OHS@60/40 KG 50 Pull Ups 1 mile Run  

Gymnastics: Kipping HSPU EMOM 10' : 2-5 Reps for quality WOD AMRAP 10' 10 Burpees OTB 10 Hang Power Snatch @ 40/30 Kg

WL Power Clean + Push Press – 1RM of The Day WOD 6 Rounds of: 7 Power Clean @ 60/40 Kg 21 DU or 30 SU 7 Push Press @

CONDITIONING 3 rounds: 30" Front Squats @45/30 KG 30" rest 30" Bar Facing Burpees 30" rest 30" Rowing for max calories 30" rest - 5' rest 3 rounds 30" DB Snatch @20/10KG