GYM STRENGTH & BB STRENGTH EMOM 12’ Odd 5 Front Squat From the ground @ climbing Even Strict 3-5 TTB/K2C WOD 5 Intervals 90” ON, 90” OFF 12 Alt arm

WOD 21’ AMRAP 500mt Row -then- 2 Rounds of: 21 Wall Ball @ 9/6 Kg 10 Burpees Box Jump Overs

GYM RING MUSCLE UP 10’  EMOM: 1-3 reps/transition WOD 3 rounds of: 12 Pull Up 21 KB Swing @ 24/16 Kg 42 Sit Up

  WOD - 3 Rounds Rest 1:1 10 Clean&Jerk @ 60/40kg 20 Deadlift @ 60/40 KG rest 5' 5' Max Effort Burpees

WL A- SNATCH PULL 5 x 3 @ climbing B-SQUAT SNATCH + OHS - EMOM 10’ 1 + 2 @climbing WOD AMRAP 15’ 12 Alt leg Pistols 12 Push Ups

Angie: 100 Pull Up 100 Push Up 100 Sit Up 100 Squat

STRENGTH Back Squat tempo 2020 4 x 8 WOD For time: 10-9-8-7-6-5-4-3-2-1 Reps of: KB Swing @ 32/24Kg Burpees Box Jump  

MARTEDÌ WL Power Clean – EMOM 12’: 3 Reps @ climbing WOD 5 Rounds: 12 Thruster @ 40/30 Kg 9 C2B 7 TTB

GYM: KIPPING RING DIP EMOM 8’ Odd 3-5 Kipping Ring dip Even 30'' -40'' Superman Hold AEROBIC DEVELOPMENT 3 rounds of: 1’ For max DU 1’ Rest 1’ For Max mt Row 1’

Strength Deadlift – 3RM of the Day in 5-7 sets WOD “Dead Fran” 21-15-9 Reps of: Deadlift @ 80/55Kg Pull Up