STRENGTH F.SQUAT #HEAVY CLIMBING 5/3/3/2/2 REST 2’BTW SET WOD AMRAP 12’ 5   P.SNATCH 50/35 10 PUSH UPS 15 DU

GYMNASTIC CONDITIONING ALT 15’ EMOM A) 200mt ROW B) 10 TTB/ 15 knee to chest C) REST Ogni minuto massimo 50’’ di lavoro WOD 5 rounds for time (cap 15’) 23  KB A.SWING #24/16KG 13  KB LATERAL BURPEES

WOD For time 50 Back Rack lunge #40/25 25  Ring dip 50 Box Jumps 35 C2B 50 Sit-ups 45 Du 50 Alt Db Snatch 20/15

BACK CHAIN CONDITIONING 4 SET OF: -5 T&GO DEADLIFT 3’’ KNEE PAUSE ( in down) #across light -10 GHD HYPER EXTENSION WITH PLATE (pause in top position) -REST AS NEEDED WOD 5 ROUNDS (CAP 10’) 10 HANG  POWER C&J #40/30 10 WALL BALL #9/6kg

WOD  18.3

Team of 2 5'' total time to find 3 RM of day Overhead Squat from ground  each member AMRAP 20' (each member perform one full round) 10 Thruster @ 50% 3RM ohs 10 burpees over the barbell Cash out 100 pull up all team

STRENGTH PUSH PRESS FROM RACK #heavy climbing 5/5/3/3/2 REST 2’ BTW SET WOD AMRAP 12’ 5 SQ CLEAN #60/45 kg 4 PUSH JERK #60/45 kg 10 ALT PISTOLS

GYMNASTIC CONDITIONING ALT EMOM 12’ Row 10 cal (max 50’’ work) 3 MU or 6 C2B or 6 Pull Ups Rest INTERVAL WOD 5 ROUNDS 2’ ON/ 1’OFF AMRAP 3 HANG P.SNATCH #50/35 4 BB LATERAL BURPEES 5 TTB

ILENIA’S WOD (cap 25’) CASH IN: 800 mt RUN         Then 3 ROUNDS FOR TIME: 6 CLEAN (any style)  #70/50kg 12 KIPPING HSPU 18 BURPEES BOX JUMP OVER CASH OUT 800 mt RUN 

BACK SQUAT + COMPLEMENTARY EXERCISES 5 SET OF: 5 PAUSE BACK SQUAT #MEDIUM CLIMBING 5 BB PAUSE GOODMORNING #light weigth REST AS NEEDED WOD AMRAP 10’ 6 Pull ups 12 SDHP #40/25 20 SIT UPS