SKILLS: RING MU WOD 3 RNDS FOR TIME (cap 9’)   ( si lavora in due batterie, uno lavora, uno fa judge) 5 SQ CLEAN 80/50 4 RING MU Scaled

Team wod of 2  Cash in 200 DU then AMRAP 20 ' 20 mt Push plate on floor 25/15 kg 20 OH plate lunges 20/10 kg 100 mt run together

SKILL KIPPING HSPU Then EMOM 6’ 10 KIPPING HSPU every minute  / 12 pike push ups / 12 push ups WOD AMRAP 12’ 10 P. SNATCH  #50/35 5 Back squat

WL COMPLEX 5 set 3 HANG P.CLEAN/ 2 BTK P.CLEAN/ 1 P.CLEAN #medium climbing Rest as needed btw set ( every set unbroken) WOD FOR TIME (cap 15’) 4 ROUNDS

FUNCTIONAL BODY BUILDING 4 SET ( 15 MIN) 5 TEMPO RING ROW  4/3/4/1 7 TEMPO PUSH UPS  4/3/4/1 6 dx TEMPO DB ROW 4/3/4/1 6 sx TEMPO DB ROW 4/3/4/1

WL 5 SET OF 3 X ( 1 SNATCH DL + 1 SNATCH PULL ) # HEAVY CLIMBING WOD  AMRAP 13’ 15 TTB / 20 K2C 20 BOX JUMP OVER

WOD KB IS YOUR FRIEND 200 MT RUN FARMER CARRY ONE KB #24/16 50 A.SWING  #24/16 200 MT RUN FARMER CARRY ONE KB #24/16 50 GOBLET SQUAT #24/16 200 MT

Team wod of 2 For time : Partner A completes from 10 to 1 Dumbell Thruster @20/10 kg Partner B completes from 1 to 10 Dumbell Snatch @20/10 One set

"McGhee" Complete as many rounds in 30 minutes as you can of: 275 pound Deadlift, 5 reps 13 Push-ups 9 Box jumps, 24 inch box

WL 6 set: 1 P.clean + 3 Split Jerk # medium climbing Rest as needed WOD AMRAP 12’ 20 Plate GTO 20/15kg  15 Squat with plate 10 Burpee on the