Strength A1- Back Squat with 3” pause in bottom pos 4 x 5-4-3-3 @ climbing A2- Superman Hold 4 x 45” WOD 4 Intervals of 2’ ON, 1’OFF 5 Squat Clean @ 70/45Kg 5 STOH @ 70/45Kg

  EMOM 10’ Odd Strict ring MU or transitions on low ring - 1-3 Reps Even 6 Perfect Gym Push Up + 12 Air Squat WOD 3 rounds for time: 15 KB Swing @ 32/24Kg 12 Thruster 40/30 Kg 9 Bar facing Burpees

WOD 25’AMRAP 500mt Row -then- 3 Rounds of: 5 Box Jump 5 Toes to Bar 5 Box Jump 5 Burpees Pull Ups

  SQUAT SNATCH EMOM 12’ 5-5-5-4-4-4-3-3-3-2-1-1 Reps @ climbing WOD 5 power snatches 60/40 100m run 7 power snatches 200m run 9 power snatches 400m run 11 power snatches 600m run

  Gymnastic A1- Strict C2B 4 x 5 A2- Hollow Hold 4 x 30” A3- Tuck Hold b/w parllette 4 x 20” WOD 7 Rounds of: 3 Deadlift @ 100/70 Kg 4 HSPU Strict or 8 Push Up 21 Double Unders or 60 DU

Warm Up Group Dynamics & Mobility SATURDAY TEAM WOD of 3 Rules: 2 members work together, the other rests then switch AMRAP 8’: Member 1 10 Cal Row Member 2 Air Squat Member 3 Rest total score= calories accumulated + reps of air squat -Rest 2’- AMRAP 8’: Member 1 10 Burpees Member 2 Ground

WL - Barbell Cycling EMOM 15’ MIN 1 Power Clean & Push Jerk - 5-7 reps @ light weight MIN 2 12/15 Push Ups MIN 3 20/30 Air Squat WOD For Time: 50 DB Push Press (not Jerk) @ 20/10Kg 1000mt Row

Gymnastics Skills Pistols review - practice as followed EMOM 15’ Min 1 - Pistols or assisted pistol 2-4 each leg Min2 - HS Hold facing the wall - 20-30” Min 3 - Tuck Crunch - 8-10 WOD AMRAP 12’ 30 Du or 90 SU 7 TTB or K2C 9 Hang Squat Clean #40/30kg

Gymnastic & Strength: A1- Front Squat- 4-5 x 6-6-4-3-3 @climbing A2- 1-Arm- Ring Rows 4-5 x 6/8 each arm A2- Superman Arch with pvc pipe in OH position 4-5 x 12-15 reps Rest 60-90” WOD 4-5 Intervals 90”ON, 90”OFF AMRAP 10 Box Jump Overs 10 Power Snatch @ 35/25Kg

WOD : ALTERNATE EVERY 5' X 28' EVERY 5' 500mt ROW 12 BURPEES MAX EFFORT AIR SQUAT 2' REST EVERY 5' 150 DU 20 BURPEES MAX EFFORT R.SWING 24/16KG    

Gymnastic & Strength: EMOM 16’ Odd Deadlift 3-4 reps @ climbing Even strict ring dip -3-5 reps WOD AMRAP 12’ 3 m.u / 6 pull ups 6 db squat snatch #15/10 12 front rack lunges #50/35kg 18 db snatch #15/10 24 Jump over the barbell  

TEAM WOD OF 3 All team must complete: Cash in: 90 Alt arm KB Snatch @ 24/16 Kg - switching as needed 120 Medball Clean@ 9/6 Kg 120 Hang Power Clean @ 50/35 Kg 120 Pull Up 120 Shoulder to Over Head @ 50/35 Kg 120 Wall Ball@ 9/6 Kg Cash out: 90 KB Swing

CONDITIONING every 2’ x 16’ 6 front squat + 15 v-ups 22/17 cal rower WOD for time: 3-6-9-12-15-18-21 thruster 35/25 unbroken* *penalty 10 push ups

SKILL :ttb EMOM 12’ 12-15 ttb 12-15 ghd hyperextension 12-15 r.swing 1’ rest WOD 3 Rounds 18 DB Snatch 18 box Jump No rest 3rounds 18 wall ball 18 Mountain climber

WL OHS Set Up from the ground - 3RM of the Day WOD AMRAP 10’: Ladder Up of: 2-4-6-8-.. Push Press @ 40/30Kg Over The Bar Burpees

WOD alt 3' on / 2' off x 30’ 3'ON (AMRAP) 3 bar muscle ups/ 5 c2b/ 7 pull ups 9 SDHP@40/30Kg 2' REST 3'ON (AMRAP) 6 hspu strict or 2 wall climb 9 SDHP@40/30kg 2' REST

WOD 5 Rounds of: 1’ Max Reps DU 1’ Rest 1’ Max Reps Push Jerk @ 50/35Kg 1’ Rest 1’ Max Reps MD clean 20/14 lbs 1’rest

TEAM WOD OF 2 All team must complete, switching as needed: 50 Burpees-Pull Up 50 Hang Power Snatch @ 40/30 Kg 50 Box Jump @70/60cm 50 KB Swing @ 24/16 Kg 30 Burpees-Pull Up 30 Hang Squat Snatch @ 40/30 Kg 30 Box Jump @70/60cm 30 KB Swing @ 24/16 Kg 20 Burpees-Pull Up 20

Strength A1- Deadlift 5 x 3 @ starting with heavy (85% 1 RM) A2- HS Hold against wall 5 x 20-30” WOD AMRAP 6’: 8 Power Clean @ 50/35Kg 8 Push Up -Rest 3’- AMRAP 6’: 6 Push Jerk @ 50/35Kg 6 Burpees

Gymnastics EMOM 12’: Odd 1-4 Reps for quality of Bar M.U Even 25” Mountain Climber WOD 4 Rounds of: 50 Double Unders or 150 SU 20/17 cal row 25 Wall Ball 9/6kg

Gymnastic & Strength A1- GHD Sit Ups Parallel tempo 2020 3-4 x 8-10 A2- Bench Press Closed Grip 3-4 x 5@climbing A3- DB See Saw Press 3-4 x 16 total reps Rest 60” WOD 10 Rounds of: 12 Alt Arm KB Snatch @ 24/16 Kg 7 K2E 100mt Run

WOD 6 Intervals 1’30” ON/1’30” OFF 200mt Row (ALT) Max Reps Box Jump / Pull Ups / SDHP @50/35Kg

WOD 10 Rounds For Time: - 3 Squat Clean & Split Jerk @ 70/ 50 Kg - 10 OTB Burpees

SATURDAY TEAM WOD of 2 All team must complete: Cash in: 100 Box Jump “I go-you go EVERY REP!” (use 1 box facing each other) -switching as needed (if possible) 100 Alt Arm DB Snatch @ 20/10 Kg 75 Walking Lunges in pair synchronized 200 Ab mat Sit Ups 75 Walking Lunges in pair synchronized

Gym Skills Ring MUSCLE UPS Review transitions on low rings then EMOM 10’: 1-2 Strict Ring MU Up + 1-2 Kipping Ring Muscle Ups or 1-3 transitions on low rings WOD 12’ AMRAP: 30 DU 5 Deadlift @80/55Kg 9 HSPU or Plate Push Ups

Gymnastic & Strength 4-5 Sets of: A1- Front Squat - 3” stop bottom pos - reps 4-5 @climbing A2- Pike Push Ups reps feet on box or Strict Ring Dip 8-10 A3- GHD Hip Extension Holding 3” top position reps 6-8 - rest 60” WOD Team of 2 20 to 2 * -Cal row -A.swing

WOD 6 Intervals 3’ON, 2’ OFF AMRAP: 4 KB Snatch @ 24/16Kg (2+2) 5 Box Jump @ 30/24” 6 Knee to elbows 7 Down & Up

 TEAM WOD of 2 Rules: 1 member works until finishing the whole round, the other rests then switch AMRAP 7’: 8 SDHP @ 35/25Kg 12 Air Squat -Rest 2’- AMRAP 7’: 8 Push Press @ 35/25Kg 12 Wall Ball @ 9/6Kg -Rest 2’- AMRAP 7’: 8 Thruster @ 35/25Kg 12 Bar Facing Burpees