Strength & Gymnastics 4 Sets of: A1- 10 Good Morning A2- Hand Stand Hold - 40” WOD “Helen” 3 Rounds of: 400mt Run 21KB Swing@24/16Kg 12 Pull Ups

WOD 6 Rounds of: 30” Max  Abmat Sit Ups 30” Rest 30” Max DB Burpees 30” Rest 30” Max DB Lunges@20/10 30” Rest 30” Max DB Hang Power Clean@20/10 30” Rest

Gymnastics STRICT RING MUSCLE UPS EMOM 10’: 1-3 reps WOD AMRAP 10’ Ladder Up 2,4,6,8.. - OHS @60/40Kg - Box Jump - Push Ups

TEAM WOD All team must complete, switching every round: AMRAP 8’ 12 Wall Ball @9/6, 12 TTB -rest 3’- AMRAP 8’ 8 Power Clean & Jerk@50/35Kg, 8 Power Snatch @50/35Kg

Strength EMOM 12’ Odd - Deadlift – 3 reps even - weighted Chin Ups - 3-4 Reps WOD AMRAP 10’ 15 OTB Burpees 12 SDHP @ 50/35Kg 9 C2B or

Gymnastics EMOM 12’ minute1- Handstand Shoulder Touches facing the wall - 10 Reps each side minute2- One Leg V-Up - 10 each leg minute3- Superman Hold- 30” WOD 3 Rounds of: 200mt Run 25

WL 6 rounds Hang Power Snatch cycling : 4-5 reps WOD 5 Intervals 2’ ON: 2’ OFF 25/20 Cal Row Max Power Snatch @50/35 KG

WOD AMRAP 20’ 7 Burpees 7 Thruster @45/30 7 KB Swing @32/24 14 Abmat Situp 21 Double Under  

WOD: 17.1

Teams WOD 600m  Run 60 Clean & Jerk (50/35) 60 Pull-ups 20 Synchronized Burpees 80 Wall Ball  (20/14) 80 Box Jump Overs (24″/20″) 100 One-Arm DB Snatches (20/15)