GYMNASTIC SKILL KIPPING PULL UP WOD 12’  AMRAP 20 ALT DB CLEAN #25/15 10 DB GOBLET SQ 10 BURPEES

WL COMPLEX 5 SET: 1 P.CLEAN + 1 THRUSTER + 2 POWER JERK #MEDIUM CLIMBING REST AS NEEDED WOD 3 RNDS FOR TIME (15’ CAP) 17 P.SNATCH #40/25KG 17 TTB

WOD CASH IN 1000 MT RUN THEN 100 SYNCRO AIR SQUAT 100 SYNCRO SIT UPS 300 DU/ 600 SU I GO YOU GO THEN CASH OUT 1000 MT RUN

FUNCTIONAL BODY BUILDING 3 SET: 7 STRICT PULL UPS 10 DB PRESS ON THE FLOOR ( MOVIMENTO STILE PANCA MA A TERRA) 10 DB OH REVERSE LUNGE (5DX/5SX) REST AS

WL 5 SET OF: 3X 3’’ PAUSE (knee) P.SNATCH #MEDIUM CLIMBING (NO T&GO, SINGOLE) REST AS NEEDED WOD (CAP15’) FOR TIME 4 ROUNDS : 12 DEADLIFT #100/75 12 HSPU /

WOD For time Team of 2 switch as needed 5 round of 20 bear complex ( 1 rep = 1 PC+1 FS+1 PP + 1BS+1 PP) @50/35 kg Each round

WL IN 12’ RAMP TO 3 RM T&GO OF: SQUAT CLEAN WOD AMRAP 10 ‘ 15 BURPEES 40 DU/80 SU 20 SIT UPS

VUOI SAPERE CHE WOD C'E' OGGI????? VIENI AL BOX E LO SCROPRIRAI MUAHAHAHAHAHAHAHA

GYMNASTIC COMPLEX EMOM 8’ RX: 3 PULL UPS + 2 C2B  + 1 MU INTEMEDIO: 4 PULL UPS + 3 C2B SCALED: 2 PULL UPS + 4 PUSH UPS WOD

WL COMPLEX 6 set: 1 P. SNATCH + 1 SNATCH BALANCE #heavy climbing ( NO MAX) INTERVAL WOD 2’’ ON / 1 OFF X 6 ROUNDS =  TOT 18’ 100