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

OPEN  18.4

Team of 2  Wod for time  Cap 30' 21 -15 - 9 - 6 - 3 Snatch any stile 50/35 Kg Toes to bar Each member must perform total reps;  switch between members is allowed until total reps is performed  . Between round members run together  400-300-200-100 mt run

DEADLIFT STRENGTH NO T&GO 6 X 3 reps #across heavy weight 2’ REST BTW set WOD (cap 12’) FRAN 21/15/9 THRUSTERS #43/30 PULL UPS

GYMNASTIC CONDITIONING EMOM 12’ 10/13 TTB MAX EFFORT DU (50’’) ACTIVE REST ON ROWER WOD 4 ROUNDS FOR TIME ( CAP 15’ ) 12 ALT KB SNATCH #24/16 switch every 6 reps 20 ONE KB FRONT RACK LUNGES switch hand every 10 reps 13 burpees