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WARM UP: 10’ Groups Dynamics & Mobility GYMNASTICS: Rope Climb Review EMOM 10' Odd Rope climb 1 rep Even abmat sit up 12 reps WOD: 3 Rounds for time: 7 Deadlift @ 80/55 kg 14 Box jump 21 Wall Ball 400mt run

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: A1- Back Squat 4 x 2 @ AHAP A2- Hollow Body Hold 4 x 30” accumulated A3- DB Wind Mill 4 x 6+6 WOD: AMRAP 14’: 6 HSPU 9 Pull Up 12 KB Swing @ 24/16Kg

TEAM WOD OF 2 - SWITCH AS NEEDED DOUBLE "JACKIE" 2000 mt row 100 Thruster 20/15 kg 60 Pull Up