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GYM: 3 Rounds 1' Max Effort Hollow Hold 1' Max Effort Tuck position on the bar 1' Max Effort Plank 1' Rest WOD: 14' AMRAP 12 DB DL @20/15 KL 9 DB Hang Squat Cleans 6 DB Push Jerks

EMOM 10’: Odd: 4 Kipping HSPU Even: 8 DB Lunges (Heavy) Partner Wod 3000 mt Row (I go You go) -directly into- 20-40-60-80-100 Reps: Double Unders (SU: x3) Sit Up

STRENGTH: A1- Thruster from Rack 4 x 5 reps @climbing A2- GHD Hip extension 4 x 10 A3 - “Star”lateral side plank - 4 x 30”+30” WOD: 15-12-9-6-3 of: Power Clean@ 70/45Kg Box Jump Over