STRENGTH & GYM STRENGTH: A1- Db complex : p.clean + hang sq. clean + push press + thruster @climbing 4/3/2/1 A2- Knee to elbow strict 4 x 6/8 A3 - 1 Leg Deadlift with DB  4 x 10 each leg @ climbing WOD: 4 Rounds of: DU 100/70/50/30 13 P. Snatch  40/30 kg 6 C2B

Team di 2 - Switch as needed 30  Heavy DL (100/80 kg ) 40  Pull up 50  Hand stand Push up 40  Toes to Bar 30  DL  (100/80 kg ) * Every 2' both member perform 5 burpees

DEADLIFT STRENGTH   T/GO DEADLIFT #heavy climbing 5-5-3–3-2 2’ REST BTW SET WOD (cap time 15’) 21/15/9 P.clean #50/35 Sit ups Push Press

ENDURANCE+ GYMNASTIC ALT EMOM 12’ 15/13 Cal Row (max 50’’ work) 10 KIPPING HSPU/ 15 PUSH UPS (MAX 30”) 1’REST WOD (cap time 15’) 3 Rounds for time 30 R.SWING #32/24kg 20 BOX JUMP OVER 10 PULL UPS

WOD (cap 20’) 5 rounds 400 mt run 10 hang power snatch #40/30 kg 8 TTB

STRENGTH + GYMNASTIC 5 set of: 5/5/3/3/2 F.squat # medium climbing  5 dx/ 5 sx 1 leg dumbbell  deadlift ( peso che permetta di mantenere movimento tecnico) 30” dx/ 30 “ sx lateral plank WOD 12’’ amrap 12 DB P.CLEAN #20/15 9 BURPEES 7 WALL BALL 9/6kg

OPEN !!!!! 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks #50/35 lb 14 / 12-cal. row

Team of 2 Double Grace (60 Clean and Jerk ) Each member one full round 61/43 KG then Karen (150 Wall Ball)  9/6 kg (switch as needed) then 3000 mt row ( switch as needed )

GYM SKILL KIPPING RING DIP GYMNASTIC STRENGTH EMOM 12’ 30’’ HOLLOW BODY+ DIRECTLY 5 V-UP 20’’ RING HOLD 5/10 KIPPING RING DIP WOD (cap 15’) FOR TIME 5 BAR M.U / 7 c2b / 10 pull ups 20 alt DB SNATCH #20/15 4 BAR M.U / 6 c2b / 9 pull ups 30 alt DB

CONDITIONING 15 ’ Emom A) ROW 13/15 cal (max 50’’ work) B) MAX EFFORT KB SDHP #32/24 C) REST WOD 10’ AMRAP 5 P.SNATCH #40/30 10 OHS 15 DU