FUNCTIONAL BODY BUILDING 4 SET OF 3DX 3SX TURKISH GET UP 6 Kb Sit up & press REST AS NEEDED WOD 6 RNDS FOR TIME (cap 15’) 11 PULL UPS

WOD 12’ AMRAP 400 RUN 15 R.SWING #24/16 4’ REST 12’ AMRAP 500 ROW 15 KB SDHP #24/16

WL 6 SET OF 2 X (1 HIGH PULL + 1 P.SNATCH # MEDIUM CLIMBING ) WOD 4 RNDS FOR TIME ( CAP 14’) 4 RING MU or 4 KIPPING

WL 6 SET 3 PAUSE POWER CLEAN T/GO + 1 POWER JERK #MEDIUM CLIMBING WOD 10’ AMRAP 2/4/6….. STOH 50/35 PUSH UPS

GYMNASTIC EMOM 12’ 45’’ PLATE HOLLOW BODY 45’’ PLATE SUPERMAN POSITION 30’’ HOLLOW ROCK 1’ REST WOD 3 RNDS FOR TIME ( CAP 13’) 21 A.SWING #24/16 15 PULL UPS

BB CONDITIONING 8’ EMOM 12/15 AIR SQUAT + 3 P.SNATCH T/GO #40/25 WOD 4 RNDS FOR TIME ( CAP 18’) 16 DBs SQUAT CLEAN  #20/15 16 BOX JUMP OVER 40

WOD TEAM OF 2 3000 ROW (switch every 500 mt) 40 GTO #50/35 ( switch every 5 reps) 2000 RUN ( all team )

FUNCTIONAL BODY BUILDING 5 set 5 BENCH PRESS #MEDIUM CLIMBING MAX EFFORT BAND TRICEP PUSH-DOWNS (high reps/high speed) WOD AMRAP 13’ 8 WB 9/6 8 DEADLIFT 60/45 8 LATERAL BURPEES

Team of 2 For time 200 mt run with medball 9/6   (switch  every 100 mt) 200  Dumbell snatch 20/10 Kg (switch as needed) 400 mt run with medball 9/6  (switch very 100 mt)

BB COMPLEX 6 SET 1P.SNATCH + 1 SQ SNATCH + 2 OHS #MEDIUM CLIMBING T/GO WOD 12’ AMRAP 12 DEADLIFT #80/50 8 C2B / 10 PULL UPS / 13 RING