Strength & Gymnastics EMOM 15’ Min1 - Front Squat from the ground - 5-7 reps @ climbing Min2 - Wall Climbs - 2-3 reps Min3 - Strict Pull Up - 3-5 reps WOD For Time: 30 DL@50/35Kg 30 Hang Power Clean @50/35Kg 30 Shoulder to Over head @50/35Kg

MIDLINE 3 Rounds of: 10 TTRing 20 Abmat Sit Up 20 Hyper extension WOD 4 Intervals 5’ON, 2’ OFF AMRAP 10 Lateral Box Jump Overs 12 Alt Arm DB Snatch @20/10 Kg 15 Air Squat

WL Snatch Pull + Squat Snatch + OHS - 1 + 1 + 1 Every 90” x 7 sets WOD AMRAP 12’ 250/200mt Row 6 Hang Power Snatch @40/30Kg 8 Over-the-Bar Burpees

Strength Back Squat – 5 x 3 @ stop bottom pos 3” climbing weight WOD 10 Rounds of: 5 C2B Pull Up or Pull Up 10 KB Swing @24/16 Kg

"Fight Gone Bad!" Three rounds of: 1' MIN Max Reps Wall-ball 20/14lbs 1' MIN Max Reps Sumo deadlift high-pull @35/25 KG 1' MIN Max Reps Box Jump 1' MIN Max Reps Push-press @35/25KG 1' MIN Max Cal Row 1' MIN REST BETWEEN ROUNDS

Lumberjack 20 For time: 20 Deadlifts, 275/185 lbs Run, 400 m 20 Kettlebell Swings, 2/1.5 pood Run, 400 m 20 Overhead Squats, 115/85 lbs Run, 400 m 20 Burpees Run, 400 m 20 Pull Up (Chest To Bar)s Run, 400 m 20 Box Jumps, 24/20 in Run, 400 m 20 Dumbbell Squat Cleans, 45/30 lbs

BARBELL STRENGTH 10’ EMOM of: odd – 5 /7 Power Clean@climbing weight even – 5 /7 Thruster@climbing weight WOD 4 Intervals 2’ON, 2’ OFF 25/20 Cal Row ME DB Thruster @20/10Kg

Gymnastics Strength EMOM 12" odd: 4-6 strict pull up even: 4-6 strict ring dip/push up ** For advanced 10-12' EMOM: 2-3 Strict Ring Muscle UP WOD 3 Rounds of: 400mt Run 15 Power Snatch@50/35Kg

WL Push Jerk + Split Jerk - -EMOM 10' - 1 + 1 Reps @ climbing weight every 2 sets WOD AMRAP 12’ 10 TTB/K2C 10 Clean&Press @50/35Kg 10 Burpees

WOD TEAM WOD of 2 Cash In: 100 Cal Row 100 MedBall Clean @9/6 Kg 80 Tuck Crunch 60 Box Jump 40 OHS @ empty BB EACH Member 20 Handstands Push UP EACH MEMEBR!

  EMOM 12' Min 1 - 6-8 Strict TTB Min 2 - 20" parallette pass Through Min 3 - 20” Superman Hold WOD 7 Rounds of: 5 Thruster @ 60/40 Kg 7 OTB burpees

Workout 16.1   Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups Men lunge 95 lb. Women lunge 65 lb.

Strength Back Squat – 2RM of the day WOD 4 Rounds for Time: 21 Back Squat from the ground @ 40/25 Kg 15 Pull Up (10 for woman) 9 OTB Burpees

EMOM 12' MIN 1: 3-4 Power Clean@ 65-70% 1 RM Push Jerk MIN2: 3-4 Push Jerk @ 65-70% 1 RM Push Jerk WOD For Time: 30-20-10 Cal Row 10-20-30 Alt Arm DB Snatch@ 25/15 Kg

WL Power Snatch + Hang Power Snatch– 1RM of The Day WOD AMRAP 14’ 7 Power Snatch @ 60/35 Kg 200mt Run 7 OHS @ 60/35 Kg 200mt Run

Amrap 7' tough Cindy 5 strict pull ups 10 hspu 15 pistols squat Rest 2'   Amrap 7' double Cindy 10 pull-ups 20 push ups 30 air squat Rest 2'   Amrap 7' fast Cindy 3 pull ups 5 push ups 10 air squat

Gymnastics EMOM 12’ MIN 1: 20" ring hold MIN2: 10 Kipping + Ring Support MIN3: 3/6 Kipping HSPU WOD AMRAP 8’ Ladder Up 2,4,6,8.. Power Clean @60/40Kg K2E Box Jump Overs

HERO WOD: "Tiff"

Strength EMOM 16’ Odd - Deadlift – 5 reps even - HS Hold facing the wall - 20” WOD “Dead Fran” 21-18-15-12-9 Reps of: SDHP @ 50/35Kg Wall Ball@9/6Kg

5 sets fo: A1- Strict Ring Dip - 5-7 reps A2- 1-Arm DB Row- 5-7 reps each arm @climbing WOD AMRAP 12' 5 C2B Pull up 7 DB Hang Clean & Press@20/10Kg 9 DB Burpees

EMOM 12’ Odd- Power Snatch Cycling- 5-6 reps cycling Even- Push Press Cycling - 5-6 reps cycling WOD 4 Intervals 1’30” ON: 1’30” OFF 250 mt row ME OHS @ 55/40Kg

Strength 4 Sets of: Thruster from rack– 5 Reps @ climbing Freestyle Fran 45 reps of each for time: 95-lb. thrusters Pull-ups

Marston Complete as many rounds as possible in 20 minutes of: 405-lb. deadlift, 1 rep 10 toes-to-bars 15 bar-facing burpees

Strength & Gymnastics 4 Sets of: A1 – Front Squat– 3 Reps @ climbing A2 – K2E Strict – 5 Rep Wod: 6 rounds For time of: 12 wall ball@9/6kg 6 power clean@70/50kg

Gymnastics EMOM 10’ Odd 5 Weighted Chin Up Even Plank - 40” WOD AMRAP 12’ 7 Hang Power Snatch @ 50/35 Kg 7 Over the Bar Burpees 7 Pull Up

WOD: 7 Rounds for reps of: 1Min: PW Sn @50/35 KG 1Min: OHS @50/35 KG 1Min: OTB Burpees 1 Min REST

Strength 4 Sets of: A1-DL – 4 reps @75/80%1RM A2- Strict Ring Dip- 5-7 reps WOD 5 Rounds of: 12 DB Thruster @20/10Kg 9 K2E 7 Box Jump Overs

TEAM WOD of 2 Cash In: 100 Power Snatch @35/25Kg - switching every 10 Reps - Switching as needed, complete : 2 Rounds of: 50 Front Rack Forward Lunges alt leg@35/25Kg 30 Burpees Pull Up 20 Push Press@@35/25Kg Cash out: 1K Row - switching every 100mt