9’ GYMNASTIC TABATA (20’’ ON 10’’ OFF) - ME PULL UPS STRICT - HANDSTAND (FACE WALL) HOLD - REST - HOLLOW POSITION - ME V-UPS - REST WOD  (CAP 10’)

WL EVERY 1’30’’ X 8 RNDS 1 P.CLEAN PAUSE DIRECTLY 3 THRUSTERS #MEDIUM CLIMBING WOD (AMRAP 13’) 6 PUSH PRESS #60/45 9 DEADLIFT 200mt RUN

STRENGTH 6 SET 3 BENCH PRESS #HEAVY CLIMBING REST AS NEEDED BTW SET WOD INT 3’ ON 1’ OFF X 4 10 C2B/12 PULL UPS/15 RING ROW 5 P.SNATCH ME

WOD TEAM OF 2 CASH IN 2000 ROW (SWITCH EVERY 250MT) THEN 40/20/10 (SWITCH EVERY 5 REPS) TTB/K2C X2 BOX JUMP OVER OHS #40/25 CASH OUT 2000 ROW (SWITCH EVERY

WL 6 SET OF 1 HIGH HANG HIGH PULL + 1 BTK HIGH PULL + 1 HIGH PULL #TECHNICAL WEIGHT WOD AMRAP 12’ LADDER OF 2 ALT DB C&J 25/20

Team Wod of 2 for Time 21-15-9 Toes to bar Deadlift @ 80 /65 kg Wall Ball @9/6 Burpees facing  the bar ( must be syncronized) Each member must complete the full

WL SNATCH 5 SET OF: 1 P.SNATCH + 1 HANG SQUAT SNATCH #HEAVY CLIMBING WOD AMRAP 10’ 12 A.SWING #24/16 12 BURPEES OVER THE KB H/R 12 TTB

GYMNASTIC 10’ OF PLANK *OGNI VOLTA CHE CI SI FERMA 3 BURPEES WOD 4 RNDS FOR TIME ( CAP 12’) 10 P.SNATCH #50/35 6 OHS 16 LUNGES #WITHOUT WEIGHT

FUNCTIONAL BB 3 SET OF: 6dx/6sx DB ROW 4dx/4sx DB 1 LEG DL 3dx/3sx DB TURKISH GET UP REST AS NEEDED WOD 14’ AMRAP 10 DBs PUSH PRESS #20/10 4

WOD TEAM OF 2 2 KM RUN ( ALL TEAM) 3 KM ROW ( SWITCH EVERY 250 or 500mt )