STRENGTH 5 SET 3 TEMPO BACK SQUAT #MEDIUM CLIMBING 5X5X WOD FOR TIME ( CAP 15’) 40/30/20/10 PULL UPS ALT DB C&J #25/15 EVERY TIME YOU LEAVE THE DB OR THE BAR 10 AIR SQUAT

Team of 2 switch as needed 100 Kb Swing 24/16 kg 100 OHS 40/25 kg 100 Burpees over partner (Holding plank position) Cash Out 10 x 100 mt sprint

ENDURANCE 8 X 200mt #ALL OUT 1’ ACTIVE REST ( JOGGING) WOD 5 RNDS FOR TIME (10’ CAP) 12 SDHP #40/25 12 PUSH PRESS

LOW BODY STRENGTH EV 1’30’' 10/8/6/4/2/4/6/8/10 DEADLIFT + 30 DU #HEAVY CLIMBING ( arrivati a 2 scendere di peso con la stessa progressione usata precedentemente) WOD 3’ON-1’OFF X 3RNDS 10 THRUSTERS #20/15 8 BOX JUMP 10 PUSH UPS

GYMNASTIC EV 1’ X 10’ RX: 2 SWING + 1 RING MU + 1 STRICT RING DIP INTERMEDIO 1: 2 SWING + 1 BAR MU + 1 STRICT DIP INTERMEDIO 2: 2 SWING + 2 C2B/2PULL UPS SCALED: 3 SWING + 4 RING ROW WOD FOR TIME (16’ CAP) 40/30/20 A.SWING #24/16 GOBLET SQUAT SIT

TEAM WOD OF 2 2000 ROW ( I GO YOU GO) 60 DBS CLEAN #20/15 (I GO YOU GO) 1000 MT RUN ALL TEAM (1 MEMBER WITH 1 PLATE #20/15)

WL E2mom x 12’ 6 P.SNATCH #40/25 + 6 HSPU WOD 3 RNDS FOR TIME (CAP 14’) 8 PULL UPS 30 HANG POWER SNATCH 40/25 EV TIME DROP BB: 4 LAT BURPEES

Team of 2 Amrap 25 20 medball clean 20/14lb 30 du/60 su 20 lunges I go you go

MIDLINE 3 SET: 10 TTB STRICT/ 10 K2C STRICT 10 GHD SIT UPS 12 KIPPING TTB/ 12 KIPPING K2C REST AS NEEDED BTW EXERCISES - WOD AMRAP 12’ -BUY IN- 20 OHS 40/25 THEN 20 DEADLIFT #60/45 15 LATERAL BURPEES OVER THE BAR 10 STOH

UPPER BODY STRENGTH 5 SET OF: 5 BENCH PRESS #HEAVY CLIMBING 5 BB ROW #LIGHT WEIGHT WOD 4 RNDS (11’ CAP) 10 P.CLEAN #50/35 10 B.SQUAT 12 PULL UPS /14 RING ROW