WARM UP: 10’ Groups Dynamics & Mobility WL OHS From the Ground - 2RM WOD: 3 Intervals 3’ON, 3’OFF 400mt Run 12 Box Jump ME Alt Arm DB Snatch 30/15 Kg

WARM UP: 10’ Groups Dynamics & Mobility Gym Skills : Rope Climb For Advanced EMOM 10': 1/2rope WOD: 12’AMRAP: 5 Hang Power Clean @ 70/50 Kg 7 Pull Ups 9 OTB Burpees

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH: Thruster From Rack 5 x 3 @ climbing Ring Rows 5 x 10 WOD: 5 Rounds For Time: 21 Wall Ball @ 9/6Kg 15 Tuck Crunch

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: A1- Push Press Behind Neck SN Grip 5 x 5 @ climbing A2- Superman Hold 5 x 30” A3- DB Lunges 5 x 6 each leg @ AHAP WOD: “Isabel” 30 snatch for time @ 60/40 Kg

WARM UP: 10’ Groups Dynamics & Mobility WOD: 4 Rounds of: 30” Max HS Hold against wall 30” Rest 30” Max Cal Row 30” Rest 30” Max Push Ups 30” Rest 30” Max One leg V Up 30” Rest 30” Max 1-arm-KB Swing alt arm every rep @ 24/16 30” Rest

  TEAM WOD of 3: All Team must complete- switch as needed: 600mt 1-Arm-DB-Farmer-Carry (switch member every 200mt- 100 DX,100 SX) 120 1-arm DB Snatch @ 20/10 Kg 90 Box Jump Overs 60 Burpees 600mt 1-Arm-DB-Farmer-Carry (switch member every 200mt- 100 DX,100 SX) 120  Lunges 90 Mountain Climber each leg 60 K2E 600mt Run as

WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Back Squat - 4 x 2 reps A2- Strict Pull Up holding chin over the bar 2” - 4 x 3 WOD: 10 Rounds of: 5 Power Clean @ 60/40 Kg 10 Wall Ball @ 9/6 Kg

GYM: KIPPING PULL UP  EMOM 12' Min1- 3-6 Kipping Pull for quality Min2- Plank Hold (whole minute) Min3- 8-12 Burpees WOD: 3 Rounds of: 25 Cal Row 25 KB Swing @ 24/16 Kg

WL: 3 Position Snatch: Every 1' x 8 1 Low hang Snatch (full squat) 1 Mid thigh Snatch (full squat) 1 High Hang Snatch (full squat) WOD: AMRAP 10': 10 OHS @ 35/25 Kg 100mt Run

WOD: 5 Rounds of: 1’ Max Reps Push Ups h/off 1’ Max Reps DU or SU 1’ Max Reps Abmat Sit Ups 1’ Max Reps Alt Arm DB Snatch @ 20/10 Kg 1’ Rest

STRENGTH: DEADLIFT -  5RM of the Day WOD: 5 Intervals 90” ON, 90” OFF 100mt Run 12 Deadlift @ 50% 5RM Just Found ME OTB Burpees

TEAM WOD of 2, switching as needed: 2 rounds: 50 Thruster @ empty BB 40 Cal Row 30 Lunges with empty BB in front rack 40 Pull Up/ring row for beginners  

WARM UP: 10’ Groups Dynamics & Mobility WL SQUAT CLEAN – EMOM 10' – 2 Reps @ Climbing weight WOD: For Time: 10-8-6-4-2 Reps of: Cal Row Squat Clean @ 60/ 40 Kg Push Up x2

WOD: 5 Intervals 3'ON, 3'OFF 400mt Run ME KB Snatch Alt Arm @ 24/12 Kg MIDLINE For Time: 100 ABMAT SIT-UP

STRENGTH: A1- Push Press – 4 x 3 @ climbing weight A2- C2B/Pull Up Strict - 4 x 3 A2- GHD Sit Up tempo 2020- 4 x 8 WOD: 21-15-9 reps OHS @ 50/35 Kg Bar Facing Burpees

GYMNASTICS EMOM 12’ Odd TTB or K2E/K2C 3-4 for quality Even Goodmorning @ light weight - 6-8 reps WOD: 5' AMRAP 10 KB Swing @ 24/16 Kg 10 Lateral Box Jump 10 KB SDHP @ 24/16 Kg -rest 5'- 5' AMRAP 10 KB Swing @ 24/16 Kg 10 Lateral Box Jump 10 KB SDHP @

GYM STRENGTH & BB STRENGTH: A1- DB Lunges- 4 x 8-10 Each Leg A2- Ring Dip Strict or pike push ups - 4 x Max Reps UB WOD AMRAP  10' 5 C2B/Pull Up 10 Power Snatch @ 35/25 Kg

TEAM WOD of 2, switching as needed (no rest during 4’ window work for both partners): In 4 ‘ Max Reps Burpees, while partner “rest” in Plank Hold -rest 2’- In 4 ‘ Max Reps Wall Ball @ 9/6 Kg, while partner “rest” Hanging From the bar -rest 2’- In 4 ‘ Max Reps GTOH

WL: SPLIT JERK Every 90” X 6: 3 Reps holding receiving pos 3” WOD 4 Rounds of: 400mt Run 12 Burpees 6 Power Clean @ 70/50 Kg

GYMNASCTIC EMOM 10' ODD: 1-3 WALL CLIMB EVEN: 30-45'' SUPERMAN HOLD WOD 12'AMRAP 10 DB Push Press @ 20/10 Kg 8 DB Alt leg Step Ups @ 20/10 Kg 6 KB Swing @ 32/24 Kg

GYM STRENGTH & BB STRENGTH: A1- Bench Press 4 x 5 @ climbing A2- K2E/K2C Strict 4 x 6-8 WOD 5 Rounds: 7 OHS @ 70/50 Kg 14 Cal Row

WOD AMRAP 20’ 50 DU -then- 3 Rounds of Strict Cindy: 5 strict Chin Ups- 10 perfect gym push ups 15 Air Squat with hands crossed behind the head

STRENGTH: Back Squat5 x 3 reps WOD For Time: 21-15-9 Deadlift @ 80/55 Kg TTB or K2E

WL Snatch Deadlift + Snatch Pull + Power Snatch - 1+1+1 x 6 @ climbing WOD: 5 Rounds of: 15 Power Snatch @ 35/25 Kg 15 OTB Burpees

GYM 4-5 Sets not for time: - 10 goblet squat -  3-5 Chin up tempo 2020 - 45'' accumulated HS Hold Rest after each set 60-90” WOD: For Time: 45 Thruster @ 40/30 Kg 45 Pull Up

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