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

WL Power Clean + Push Jerk – 2 + 2 every 90” x 8 @ climbing weight WOD AMRAP 14’ 200mt Run 9 Power Clean @ 60/40 Kg 6 Push Jerk @ 60/40 Kg 12 Burpees

A- Strict C2B/Pull Up 4 x 2-4 reps B- EMOM 8-10’:2-5 Reps kipping Pull Ups WOD AMRAP 8’ Ladder Up 2-4-6 DB Snatch Alt arm @ 20/10 Kg Air Squat Push Ups

STRENGTH A1- 3 x 1' Plank A2-One Leg KB DL 3x 8+8 WOD 7 rounds for time of: 7 Power Snatch @ 50/35 Kg 7 K2E 7 KB Swing @ 32/24 Kg 7 Box Jump

WOD AMRAP 25’: 15 Front Rack Plate Lunges @ 20/15 KG 10mt Bear Crawl 200mt Run 15 Mountain Climber (each leg, alt leg, 30 in total) 10mt Bear Crawl 200mt Run 15 GTOH Plate 20/15Kg 10mt Bear Crawl 200mt Run

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

Angie: 100 Pull Up 100 Push Up 100 Sit Up 100 Squat

STRENGTH Back Squat tempo 2020 4 x 8 WOD For time: 10-9-8-7-6-5-4-3-2-1 Reps of: KB Swing @ 32/24Kg Burpees Box Jump  

MARTEDÌ WL Power Clean – EMOM 12’: 3 Reps @ climbing WOD 5 Rounds: 12 Thruster @ 40/30 Kg 9 C2B 7 TTB

GYM: KIPPING RING DIP EMOM 8’ Odd 3-5 Kipping Ring dip Even 30'' -40'' Superman Hold AEROBIC DEVELOPMENT 3 rounds of: 1’ For max DU 1’ Rest 1’ For Max mt Row 1’ Rest 1' For Max Sit Up 1' Rest

Strength Deadlift – 3RM of the Day in 5-7 sets WOD “Dead Fran” 21-15-9 Reps of: Deadlift @ 80/55Kg Pull Up

AMRAP 30’ 25 Burpees UB -Then- 2 Rounds of: 12 Tuck Crunch 9 Hang Power Snatch @ 35/25 Kg 6 Back Rack  lunges each leg

"THE CHIEF IS DEAD" 5 Cycles of 4 Minute each 3 Power Cleans (60/40 KG) 6 Push Ups 9 Air Squat 12 Deadlift 1' Rest Between Rounds