WOD AMRAP 30’ 30 Burpees 50 Double Unders 30 box Jump overs 50 Double Unders 30 m / 20 w Calories Row 50 Double Unders 30 DB Hang power Clean & Push Press@20/10Kg 50 Double Unders

WOD  6 Intervals 2’ ON/2’ OFF (AMRAP): 200mt Run 12-15 Wall ball @9/6Kg ME KB Swing@24/16Kg

WL Push Jerk + Split Jerk - EMOM 12’ - 2+1 /1+2 (alterna ogni minuto) - lavoro tecnico WOD 5 Rounds of: 10 m / 6 w Pull Ups 12 DBs Push Jerk (not Push Press)@20/10Kg 30 alt DBs lunges @20/10Kg

SATURDAY TEAM WOD of 2 Switch as needed For time complete: 100 Squat Clean@50/35Kg 80 V Ups 60 Burpees Box jump over 40 SDHP @50/35Kg 20 Wall climb 100 DU

  EMOM 12' ODD: 6-10 BURPEES EVEN 10 KB GOBLET SQUAT #24/16 WOD: 5 INTERVALS 1'30'' ON/1'30 OFF 15KB SWING #32/24 ME DU

GYMNASTICS Skills KIPPING TTB WOD: 5 Rounds of: 10 Deadlift @70/50 kg 7 Box jump overs 5 TTB

WOD: 6 Rounds of: -400mt Run -20 M/15 W Push up H/Off -10 KB Swing @ 32/24 Kg -5 Hang Power Clean @70/50Kg

PUSH and PULL STRENGTH: A1- Strict Press 4 x 6-8 A2- Strict Pull Ups 4 x 8-10 60” Rest WOD: TEAM WOD of 2 AMRAP 18’ -I go you go as needed 25 Cal Row 25 Push Jerk @50/35Kg 25 Wall Balls@9/6Kg

WL A- Hang Squat Snatch - 2RM in 12’ WOD: 3 Intervals 3’ON, 2’OFF AMRAP 10 DB Burpees @20/10kg 10 M / 6 W Pull Ups 30 DU or 75 SU

TEAM WOD of 3: AMRAP 8’, I GO-YOU GO every round: 8 SDHP @ 40/30 Kg 8 Back Squat @ 40/30 Kg -2’ Rest- AMRAP 8’, I GO-YOU GO every round: 4 M / 2 W Strict Chin Up 8 Burpees 12 DU or 30 SU 8 V ups -2’ rest- AMRAP 8’, I GO-YOU