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

Skills: Kipping HSPU 10' Emom: 2-6 reps couple team wod: Amrap 15' 30 cal rower 20 deadlift @ 100/70kg 10 synchro over the bar burpees  

WL Squat Snatch - 2RM of the Day- Drop from the top the 2nd lift WOD 12' Amrap 12 KB American Swing @24/16Kg 9 PW Snatch@50/30KG 6 OHS @50/30Kg

STRENGTH 4* 6 Push Press 4* 40'' Superman Hold WOD 5 Rounds of: 9 Hang Power Clean @60/40Kg 9 Front Squat @60/40Kg 9 STOH @60/40Kg

MIDLINE For Quality: 2 Rounds 7 K2E Strict 14 Abmat Sit Ups 7 K2E Strict 14 Tuck Crunch 7 K2E Strict 14 Alt Leg VUps -rest 1' WOD AMRAP 16’ 15 C2B/Pull Ups 15 Push Ups 50 KB SDHP@24/16 KG 100 DU or 200SU

3 person teams 20 min AMRAP 500 mt row 12 thrusters (60/40) 15 power cleans (60/40) 50 burpees

WL Squat Clean & Split Jerk– 1RM of The Day WOD 10 Rounds of: 3 Squat Clean Thruster @60/40Kg 5 OTB Burpees 100mt Run

5 sets STRICT PRESS - 6 REPS@CLIMBING STRICT PULL UP - 7 REPS WOD: AMRAP 7' 14 Cal Row 7 Deadlift @ 90/65Kg

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 30” Max DB Push Press@ 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 -rest 3’- AMRAP 8’ 200 mt Row, 20 Burpees, 20 DU or 40 SU Cash Out: 100 Sit Up (each member)

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 Pull Up

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 Push Ups on DB @20/15Kg 25 DBs Hang Squat @20/15Kg

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)

Strength & Gymnastics 3 -4 Sets of: A1 – Push Press Behind neck from rack– 5 Reps @ climbing A2 - Ring Row - 8 reps WOD AMRAP 15’ 15 Deadlift @60/40Kg 21 DU or 45 SU 12 Burpees 21 DU or 45 SU 9 Squat Snatch @60/40Kg 21 DU or 45 SU

Gymnastics EMOM 12’ Min1 - HSPU Strict 5 reps Min2 - Strict Pull Up 5 reps Min3 - Lateral side plank - 20”+20” WOD 21-18-15-12-9-6 -3 reps of: Sumo deadlift high-pull, 35/25 KG Push jerk, 35/25 KG