Skills: Kipping Pull UP/C2B: review and practice WOD AMRAP 20’ 15 Burpees 10 KB Swing @24-20kg 10 C2B or Pull up 5 Power Snatch@60/40

Partner Wod: 0-8' Partner a: kb front rack hold 2x24/16 kg Partner b: max effort cal row 1' rest 9'-15' Partner a: plank hold Partner b: max effort back squat

Strength: Push press from the ground: 3 RM WOD: for time 5 Rounds 12 Burpees 24 Wall Balls @ 9/6Kg

SKILLS: ROPE CLIMB WOD: 15' AMRAP- PARTNER WOD (SWITCH EVERY 15 REPS) 30 CAL ROW 30 POWER SNATCH@ 40/30KG

WL & Gymnastics EMOM 12’ Odd Front Squat From the ground - 5 reps @ climbing weight every set Even Ring Dip Strict tempo 2020 4-6 reps WOD AMRAP 10’

CONDITIONING 10 INTERVALLI 2' ON 2' OFF 1-5 9 BURPEES 7 HANG POWER CLEAN @50/35 5 PULL UP 6-10 5 POWER CLEAN@50/35 7 TTB 9 BURPEES

Strength A1-Bench Press closed Grip 5 x 5 @ climbing A2- 1arm DB Row tempo 2020 5 x 6-8 each arm WOD Ladder down 10-9-8-7-6-5-4-3-2-1 reps of: DB Push Press @

SATURDAY TEAM WOD of 2 Amrap 25' 800 mt run together 30 Kb Swing@ 32/24- Partner hold 100/70 kg 40 Hspu - Partner hang on the bar 100 DU 80

BRIGGS (team wod) FOR TIME 2000m row 150 wallballs 100 burpees 50 thruster @40/30 kg

Gymnastic & Strength EMOM 10’ min1- Deadlift - 4 reps @ climbing min2- Ring Dip Strict - 5-7 WOD 4 Intervals :2’ON, 2’OFF 10 Cal Row 15 KB Swing @