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

 STRENGTH: A1- Back Squat 3 x 6 @ climbing A2- Sit Ups with pvc pipe behind neck 3X 10 WOD: Three rounds for time of: 30 Kettlebell swings 24/16 20 Box Jump 10 Power Clean@ 70/45

WL Squat Snatch 1RM of the day WOD: 4 Intervals 2’30”ON, 2’30” OFF: 500mt Row (400mt for Woman) ME OHS@ 40/30Kg

17.2

TEAM"McGhee" Complete as many rounds in 30 minutes as you can of: 125/80 KG Deadlift, 5 reps 13 Push-ups 9 Box jumps

WL Every 90” x 6-8 sets Hang Power clean + Push Jerk - 2+2@climbing WOD: 3 Rounds of: 21 Wall Ball @9/6Kg 15 Power Clean @ 60/40 Kg 12 Push Jerk @ 60/40 Kg

GYM EMOM 10’ Odd 6- 8  Kipping Pull Up Even 20 mt bear crawl WOD: AMRAP 14' 200 mt Run 10 TTB/K2C 7 OHS @ 60/40Kg 5 Push Ups

STRENGTH: A1- Strict Press 5 x 5-4-3-3-2 Reps @ climbing A2- Chin Ups 5 x 6-8 A3- Hollow body hold 5x 30" WOD: 4 rounds 20 Power Snatch @ 40 Kg 50 DUs

WOD 6 Rounds of: 1’ ME Burpees 1’ Box Jump Overs 1’ ME Sit up 1’ ME ROW (CAL) 1’ Rest  

WOD: 17.3

TEAM WOD of 3: Complete: 60 Calories Row - switching every 10 6 Round of Cindy - switching every round 60 OH Plate Sit Ups @ 10/5 Kg 6 Round of Cindy - switching every round 30 Syncro burpees all team together 6 Round of Cindy - switching every round 60 OH Plate Sit Ups

EMOM 12' MIN1: Squat Clean @70% 1 RM- 5reps MIN2: KB Swing@24/16- 10 reps WOD: For Time 15 Power Snatch @40/30 10 Over Head Lunges 10 Power Snatch 10 Over Head Lunges 5 Power Snatch 10 Over Head Lunges

WL: EMOM 10’ SPLIT JERK From the Ground - 3 reps @ climbing weight WOD: AMRAP 10' 5 Pull up 10 Burpees 15 Squat

STRENGTH: A1- Front Squat 5 x 3 Reps @ climbing A2- Strict TTB/K2E/K2C 5x 8-10 reps WOD 6 Intervals 1’ON, 1’OFF 12-10 Thruster @ 35/25 Kg ME Double Unders

MIDLINE: 3 -4 Sets of: 30” Sit Up 30” Tuck Crunch 30” Plank 30'' Rest WOD: Hero "Jack" Complete as many rounds as possible in 20 minutes of: Push press @ 50/35 kg, 10 reps KB Swings@ 24/16 kg, 10 reps Box jumps,10 reps

WOD 17.4

TEAM WOD of 2 : 6’ AMRAP MedBall Clean @ 9/6 Kg, I Go-You Go every 10 reps -rest 2’- 6’ to find 3RM Power Clean -rest 2’- 6’AMRAP: All team works together and synchronized: 10 Burpees 10 Pistols or Goblet Squat 100mt Run all together

WL POWER Snatch + OHS - 2 + 2 Reps every 90” x 8 @ climbing weight WOD: AMRAP 10' PW SNATCH - 10 REPS @40/30 KG BURPEES- 10 REPS  

4 Set for Quality of: -10 Gym Push Up -5 Wall Climb -40 DU / 80 SU WOD AMRAP 12’ 9 Deadlift @ 70/45Kg 5 Power Clean 3 Push Jerk

STRENGTH: A1- Back Squat 4 x 3 @ climbing A2- Strict Chin Up 4x 6/8 WOD: 21-15-9-6 OTB Burpees Over Head Squat@45/30 KG Chest to bar Pull UP

WOD: 17.5

TEAM WOD 3 "MAD DOG" 1.6 KM RUN 150 CAL ROW 100 BOX JUMP 50 HSPU 12 ROPE CLIMB  

STRENGTH A1- OHS 5x 5 @ climbing A2- Plank Hold 5 x 45” WOD 3 Rounds of: 400mt Run 30 Alt arm DB Snatch @25/15Kg

Strength  EMOM 15' Min 1 - 5 Strict Pull Ups Min 2 - 20"-30" L sit Hold or tuck on parallette Min 3 - 15 Air Squat WOD: AMRAP 10' 10 Power Clean @ 60/40 kg 20 Push Up      

STRENGTH Bench Press 4 x 5@ climbing WOD: for time 50 Med Ball Clean 20/14 25 Push Jerk@ 70/50kg 50 Med Ball Clean@70/50 kg

MIDLINE: TABATA HOLLOW HOLD WOD: 10 rounds of: 30 seconds of burpees Rest 30 seconds 30 seconds of SDHP@40-30KG Rest 30 seconds 30 seconds Box Jump 30 seconds rest    

WL : Squat Clean + Front Squat Work Up to a max complex of the day EMOM 12' MIN ODD: HANG POWER CLEAN - 5 REPS MIN EVEN: 7-9 TTB

Hero Wod "Daniel" For time: 50 pull-ups 400-meter run 95-lb. thrusters, 21 reps 800-meter run 95-lb. thrusters, 21 reps 400-meter run 50 pull-ups