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MIDLINE: 20' EMOM  minute 1 - 30" -45" Abmat Sit Ups minute 2 - 30"-45" Left Side Plank on elbow minute 3 - 30"-45" Superman Hold minute 4 - 30"-45" Right Side Plank on elbow WOD: EMOM 14' MIN 1: 3-4 Power Snatch @ 60/40 KG MIN 2: 8-10 TTB/K2E/K2C

Strength & Gymnastics Back Squat –4 x 10 tempo 2020 WOD For Time: 21 Thruster @ 50/35 Kg 21 1-Leg Vup 15 Thruster @ 50/35 Kg 15 Kipping C2B or Pull Up 9 Thruster @ 50/35Kg 9 Strict Pull Up

CONDITIONING 3 rounds: 30" Front Squats @45/30 KG 30" rest 30" Bar Facing Burpees 30" rest 30" Rowing for max calories 30" rest - 5' rest 3 rounds 30" DB Snatch @20/10KG 30" rest 30" Bar Facing Burpees 30" rest 30" Rowing for max calories 30” rest