WOD FOR TIME 1000 MT ROW 80 AIR SQUAT 50 SIT UP 30 PUSH UPS 20 PULL UPS 30 BURPEES OVER THE BAR (lateral) 20 DEADLIFT #100/75KG AFTER WOD MOBILITY

PUSH AND PULL STRENGTH 4 SET OF:  5 PUSH PRESS from the ground (across medium) 7 C2B strict / 10 PULL UPS / 15 RING ROW REST 1’ WOD (

Workout 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees Men use 50-lb. dumbbells / Women use 35-lb. dumbbells Workout 18.2a 1-rep-max clean Time cap: 12 minutes to complete 18.2 AND 18.2a

TEAM OF 2 CASH IN - 100 Box Jump over then 10 round each of the following complex alternating arm ( KB 24/16) The round must be performed with both

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’)

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  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%