GYMNASTIC 12’ EMOM LATERAL SIDE PLANK DX LATERAL SIDE PLANK SX GHD SORENSEN HOLD 20’’ WOD AMRAP 13’ 7 ALT DB SNATCH #20/10 6 TTB 7 AL DB SNATCH 6

WL C&J 2 SQ CLEAN NO T&GO and 1 SPLIT JERK #HEAVY CLIMBING WOD 6 RNDS (CAP 11’) 5 DL #100/75 7 BOX JUMP 9 BURPEES

FUNCTIONAL BB 4 SET OF: 4 TEMPO BENCH PRESS 3X3X #LIGTH WEIGHT 5 TEMPO PUSH UPS 3X3X RES AS NEEDED WOD 12’ AMRAP 6 HPC #60/45 5 F.SQ 4 THRUSTERS

TEAM WOD OF 2 3 RNDS (24’) 1’ PARTNER A / 1’ PARTNER B ME CAL ROW BAR MU/C2B/PULL UPS/RING ROW PUSH PRESS 40/25 DU

STRENGTH BACK SQUAT 2 SET OF: 5 #LIGHT WEIGHT 5 #LIGHT WEIGHT 3 #MEDIUM 1 #HEAVY WOD 6 RNDS (CAP 13’) 10 A.SWING #24/16 5 DX F.RACK KB LUNGES (

WL 6 SET OF: 1 CLEAN PULL +  2 HANG P.CLEAN #HEAVY CLIMBING WOD AMRAP 12’ 20 R.SWING #32/24 30 SIT UPS 6 BURPEES EV 3’ 100 mt RUN

GYMNASTIC PISTOLS REVIEW THEN EVERY 1’ X 8’ 4/8 PISTOLS ( o la progressione a cui si è arrivati a fare ) WOD 3’ ON/1 OFF x 4 RNDS AMRAP

STRICT PRESS 5/5/3/2/2/2/1 #MEDIUM CLIMBING WOD BETTY 5 RNDS FOR TIME (CAP 14’) 12 PUSH PRESS #60/40 20 BOX JUMP

WOD (CAP 30’) CASH IN: 1000 ROW THEN 30 HANG P.SNATCH #40/25 30 LATERAL BURPEES OVER THE BAR 30 HANG POWER CLEAN 30 LATERAL BURPEES OVER THE BAR 30 HANG

STRENGTH 5 SET 3 TEMPO BACK SQUAT #MEDIUM CLIMBING 5X5X WOD FOR TIME ( CAP 15’) 40/30/20/10 PULL UPS ALT DB C&J #25/15 EVERY TIME YOU LEAVE THE DB OR