GYM SKILLS: ROPE CLIMB WOD: For time: 50 1-arm-DB-Snatch 20/10 Kg (alternating) 50 Burpees Box Jump Overs 1 k RUN

  Giovedi EMOM 12’ Min1 - 30” Hand Stand Hold Min2- 30” Tuck crunch Min3- 30” DB see saw press WOD: 4 Intervals 2’ON, 2’OFF 300mt M/ 250mt W Row AMRAP 5 TTB 5 DB Hang Power clean & Push Press @20/10 Kg

  Couple team wod: 20’ AMRAP: 5 Bar Muscle Ups or 10 c2b/ Pull ups 6 Sync plate gto 8 Sync burpees over plate 60 du/150su

HERO WOD THREE WISE MEN.

Strength: Every 30”x 14sets 1 Thruster @ across weight WOD: AMRAP 10’ Ladder up 2-4-6-8-... KB Swing @ 24/16 Kg KB Goblet Squat @ 24/16 Kg Burpees    

WOD: AMRAP 30’: 800mt Run -then- 2 Rounds of: 24 Double Unders 12 box jump 8 Down& Ups 6 Power Clean @ 60/40Kg 4 Push Press @ 60/40 kg

STRENGTH: A1 – Deadlift 4 x 10-8-6-4 @ climbing A2- SUPERMAN HOLD 4 x 40” WOD: For Time: 21 Sumo Deadlift High Pull 50/35Kg 21 K2E 15 Sumo Deadlift High Pull 50/35Kg 15 Push Ups 9 Sumo Deadlift High Pull 50/35Kg 9 Ring Muscle Ups or C2B

  Strength 5X 5 push jerk behind the neck from rack Wod: 3 Rounds 15 Hang Power Snatch@40/30 30 Burpees

SKILLS: kipping HSPU WOD: 4 Intervals 3’ ON : 3’ OFF 250/200 mt Row max rounds of Cindy (5pull up,10push ups,15air squat) -restarting the round of cindy where you left it on the previous interval

  TEAM WOD of 2: “I Go, You Go” change as you want All team must complete: From 0’ to 10’ 1RM SQUAT CLEAN From 10’ to 20’ - switching as needed, max reps and rounds of: 100mt Run with ball @9/6 Kg 10 Burpees Pull Ups 100mt Run with ball @9/6 Kg 20 Wall