WARM UP 10’ Groups Dynamics & Mobility WOD Loredo 6 rounds of: 24 air Squats 24 Push-­‐ups 24 Walking lunge steps 400 mt run

WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd Double Under Practice Even 5-7 Face the wall squat GYM STRENGTH & BB STRENGTH A1- Front Squat holding bottom

WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd 10mt Bear Crawl Even 5+5 Samson Stretch SKILLS TTR –  practice for 15’ WOD: “Helen” 3 Rounds for time: 400mt

WARM UP: 8' cyclette con gazzetta dello sport STRENGTH  3*8 croci ai manubri su panca inclinata! 3*8 leg extension 3*8 alzate laterali 3*8 curl bicipiti 3*8 french press WOD 100

WARM UP 10’ Groups Dynamics & Mobility with: 3-4 Sets of -8-10 Down&Up (burpees straight arms) -6-10 Good Morning empty bb WL GYM STRENGTH & BB STRENGTH A1- Deadlift 4 x

WARM UP 10’ Groups Dynamics & Mobility WOD 5 Rounds of: 1’ ME Wall Ball @ 9/6 Kg 1’ ME Push Press @ 20/15 Kg 1’ ME Double Unders 1’

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 2 10 rounds of (5 each member): 100mt 2KB Farmer Carry @ 24/16 Kg 5 Hang Power Snatch @ 40/20

10’ Groups Dynamics & Mobility with: 3-4 Sets of -5 Cal row  -10 Walking Push Up -15 sit up SKILLS Kipping Pull Up WOD: 5 Rounds of: 10 Pull Up

WARM UP 10’ Groups Dynamics & Mobility WL HANG SQUAT SNATCH WOD: 6 Intervals 1’ON, 1’OFF 7 OHS @ 35/20 Kg 7 OTB Burpees

WARM UP EMOM 6-8’: Odd 30” Mountain Climber Even 1-2 Wall Climb GYM STRENGTH & BB STRENGTH A1- Floor Press 4 x 6 A2- Floor Viper 4 x 10-12 WOD