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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

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

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