GYMNASTICS EMOM 12' min1 Kipping Pull Ups - C2B - Bar Muscle Ups (for advanced) - 1-4 reps for quality min2 Parallette pass Through - 6-8 reps min3 Plank on elbow - 45” WOD: For time: 800mt Run 50 KB Swing@24/16Kg 30 Burpees Plate

WL Squat Snatch + OHS - Max Complex of the day in 12’ WOD 5-6 Intervals 90” ON, 90” OFF AMRAP 5 Deadlift @ 35/25 kg 5 Power Snatch @ 35/25 kg 5 OHS @ 35/25 kg

Strength: A1- Push Press 4 x 5 @ climbing Rest 40” A2- Chest to Bar Strict Chin Up Grip 4 x max reps Rest 40” A3- Superman Hold 4 x 30” Rest 40” WOD: AMRAP 10': 30 Air Squat 20 Db Snatch alt arm 20/10 10 Push UP H.R. 100 mt run

WOD: AMRAP 10’: Ladder up 2,4,6,8,... Box Jump Cal Row -5'- rest AMRAP 10’: Ladder up 2,4,6,8,... Power Clean@ 60/40 K2C

Gymnastic & Strength A1- Front Squat 3- 4 x 8-10 @  tempo 2020 A2- GHD Sit Up 3-4 x 8-10 WOD: 4 Rounds of: 20 Alt Arm KB Snatch @ 24/16 Kg 20 Down & Ups 200mt (100dx+100sx) 1-arm KB Farmer carry @ 24/16 Kg

TEAM WOD of 3, I go-you go as needed: 75 Calories Row 75 Deadlift @ 80/55Kg 75 Abmat Sit Ups 200 mt run all together 60 Calories Row 60 Deadlift @ 80/55Kg 60 Abmat Sit Ups 200 mt run all together 45 Calories Row 45 Deadlift @ 80/55Kg 45 Abmat Sit Ups 200 mt run

WL Squat Clean + Split jerk - 1+1 every 90” x 8 sets @ climbing weight WOD For Time: 21-15-12-9-6-3 Squat clean @ 40/30 Kg Over the Bar Burpees

GYM EMOM 10’ Odd 6-8 Kipping Pull Up/ Butterfly Pull Up Even 10-12 V Ups WOD 4 Intervals 2’ON, 2’OFF 300mt Row /250 for woman Max Reps KB SDHP @ 32/24 Kg

WOD AMRAP 20’: 30 DU or 90 SU 12 Wall Ball@9/6 Kg 30 DU or 90 SU 15 Box Jump 30 DU or 90 SU 200mt Run 30 DU or 90 SU 20mt Bear crawl

STRENGTH A1- Bench Press Closed Grip- 3-4 x 4 stop 2” on chest A2- Wall Climb - 3-4 x 4 WOD 15’ AMRAP 15 Toes to bar 10 HSPU Kipping or push ups 5 Power Snatch @60/40Kg

GYM SKILLS: Kipping Ring Dip WOD 6 rounds of: 1’ Max Reps DU 30” Rest 1’ Max Reps Push Press @ 35/25 Kg 30” Rest 1’ Max Reps KB Swing @ 24/16 Kg 30” Rest

WL A- Snatch Push Press Behind Neck SN Grip + Snatch Balance 3 x 5+5 B - Squat Snatch - 2RM of the day in 12’ WOD AMRAP 12’ 5 OHS @ 50/35Kg 9 Box Jump Overs 12 Push up h/off

GYM EMOM 12’ Min 1- Alt Arm DB Strict Press tempo 2020 6-8 each arm Reps Min 2- Ring Rows tempo with false grip 2020 8-10 Reps Min 3- High Knees Jump Rope 20-30” WOD 4 Intervals 2’30” ON, 2’30”OFF 500mtM / 400mtW Row Max TTB or K2E

WL Squat Clean + Front Squat + Thruster 1+1+1 Every 75” x 10 WOD AMRAP 10’ 10 Thruster @ 40/30Kg 10 Pull Ups

WOD AMRAP 30’ 750mt Row -then- 3 Rounds of: 10 Alt Arm KB Snatch @ 24/16 Kg 8 Box Jump 70/60cm 4 wall climb

STRENGTH A1- Deadlift 5 x 10 A2- DB Floor Press 5 x 10 WOD AMRAP 12’ 6 Hang Power Snatch @ 50/35 Kg 12 Back Rack Walking Lunges @ 50/35 Kg 36 DU or 100 SU

  STRENGTH A1- OHS 5 x 10-8-6-4 reps @climbing A2- Ring Row 5 x 10 WOD 3 Rounds of: 400mt Run 21 SDHP@ 35/25 Kg 7 Ring MU or 14 C2B

WL Power Snatch - 1RM WOD 3 Rounds of: 2’ Max Wall Ball @ 9/6 Kg 2’ Max Power Snatch @ 35/25 Kg 2’ Rest

  STRENGTH 5 sets: A1-Front Rack Lunges (6+6) @ climbing A2- Lateral side Star Plank - 20”+20” A3- Superman Hold with PVC Pipe - 30” Wod 5 DL@ 110/85 kg 50 DUs 5 strict pull up 4 DL@ 110/85 kg 40 DUs 5 strict pull up 3 DL@ 110/85 kg 30 DUs 5 strict pull

WL : OHS from the ground - 4RM WOD 4 Rounds of: 21 Medball Front Squat @ 9/6Kg 12 Sumo Deadlift High Pull @ 50/35 Kg 9 OHS @ 50/35 Kg

Power clean : 9’ EMOM @ climbing MIN 1 - 3 reps MIN 2- 2 reps MIN 3- 1 rep WOD 3 -4 Intervals of 3’ ON, 3’ OFF 500 Row Max Reps DB Hang Power Clean & Jerk @ 20/10 Kg

  GYMNASTICS SKILLS Kipping Ring Muscle up WOD 3 Rounds of: 800mt Run 25 K2E 25 KB Swing @24/16Kg

TEAM WOD OF 2 7’ AMRAP Cal AB - 30” (switch every 30”) While partner holds Plank -Total Score: Calories Accumulated -Rest 3’- 7’ AMRAP Cal Row - 30” (switch every 30”) While partner Hangs From the bar or Holds in hands 2 heavy Kbs -Total Score: Calories Accumulated -Rest 3’- 7’ AMRAP (switch every

WL Split Jerk from the ground - 3-4 reps @climbing every 90” x 6-8 sets WOD: For time: 50-40-30-20-10 DU 25-20-15-10 KB Swing @32/24Kg 12-9-6-3 Push Jerk @ 60/40Kg

  GYM SKILLS: Bar Muscle Ups EMOM 10’: 1-2 Bar Muscle Ups for quality / Chest to bar Pull Ups / Kipping Pull Ups for quality WOD: 10’ AMRAP 10 Thruster@50/35 10 Pull Up

TEAM WOD of 2: AMRAP 30’- switching as needed: 50 Back Rack forward Lunges alt leg @ 50/35 Kg 30 SYNCRO Bar Facing Burpees (both members perform together & syncro burpees) 50 Back Rack forward Lunges alt leg @ 50/35 Kg 30 SYNCRO Knee to elbows (both members perform together & syncro k2e) 50 Back

MIDLINE: 3 Sets for quality: Mountain Climber - 20 reps alt leg Abmat Sit Ups -15 reps Strict K2E - 10 reps Max Tuck Hold on the bar -rest 1’ WOD: 3 Rounds of: 400mt Run 9 Deadlift @100/75 Kg 12 Strict HSPU or Pike push

Strength: 2RM Front Squat WOD: 5 Intervals 1’ 30” ON, 1’30” OFF 300mt M / 250mt W Row Max Effort Hang Power Snatch @35/25 Kg

  TEAM WOD of 2: “I go, You go” as needed AMRAP 20’ 100 DU or 300 SU 50 Wall Ball@9/6Kg 40 Burpees 30 KB SDHP @ 32/24 Kg 20 DB Snatch alt Arm@20/10Kg 1000 my Run ALL TEAM TOGETHER