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

GYMNASTIC SKILL HANDSTAND WALK WOD 5 ROUNDS FOR TIME (CAP 15 ’) 10 ALT DB SQ SNATCH #20/15 10 MT DB LUNGES OH 6 C2B

Team Wod of 2 5 Round 5' On - 1' Off , switch as needed 25 Wall ball Max effort Cal Row Partner not rowing hold two KB 32/24 kg

REINFORCE YOUR CORE EVERY 30’’ X 12’ PLANK REST MOUNTAIN CLIMBER REST MAX EFFORT V-UPS/ SIT UPS REST WOD FOR TIME (13’ cap) 10 Power Cleans (60/45) 25 PUSH UPS