SORPRESA!!!!!!

GYMNASTIC COMPLEX 6’ EMOM ( AVANZATO 3/3/3 - INTERMEDIO RX 1-1-1 - SCALED 2 PULL UPS/ 2 K2C/ 1 PULL UPS) 3 KIPPING PULL UPS ( BUTTERFLY NOT ALLOWED) 3 TTB 3 C2B (BUTTERFLY ALLOWED) WOD 15’ AMRAP 10 Burpees 7 Hspu /14 PUSH UPS  12 ALT Db Snatch #25/15

WL COMPLEX SNATCH 5 set of : 1 DL / 1 HANG P.SNATCH / 1 BTK P. SNATCH / 1 P.SNATCH #medium climbing INTERVAL WOD: 12 ROUNDS OF 30’’ ON/ 30’’ OFF (12’) MAX EFFORT DL #60/45 MAX EFFORT Goblet squat # 24/16 MAX EFFORT Push ups

WOD 5 rounds for time of: Run 400 meters 15 thrusters 40/25

SKILLS: RING MU WOD 3 RNDS FOR TIME (cap 9’)   ( si lavora in due batterie, uno lavora, uno fa judge) 5 SQ CLEAN 80/50 4 RING MU Scaled : 4 BAR MU/ 6 C2B / 6 PULL UPS ( DONNA C2B è considerato RX) 20 DU / 40 SU

Team wod of 2  Cash in 200 DU then AMRAP 20 ' 20 mt Push plate on floor 25/15 kg 20 OH plate lunges 20/10 kg 100 mt run together *each partner complete one round of 20+20 then run together Cash out 200 DU

SKILL KIPPING HSPU Then EMOM 6’ 10 KIPPING HSPU every minute  / 12 pike push ups / 12 push ups WOD AMRAP 12’ 10 P. SNATCH  #50/35 5 Back squat 60 DU / 120 SU

WL COMPLEX 5 set 3 HANG P.CLEAN/ 2 BTK P.CLEAN/ 1 P.CLEAN #medium climbing Rest as needed btw set ( every set unbroken) WOD FOR TIME (cap 15’) 4 ROUNDS 10 BURPEES BOX JUMP 12 C2B / 12 PULL UPS / 12 RING ROW 14 ALT DB CLEAN & JERK #25/15

FUNCTIONAL BODY BUILDING 4 SET ( 15 MIN) 5 TEMPO RING ROW  4/3/4/1 7 TEMPO PUSH UPS  4/3/4/1 6 dx TEMPO DB ROW 4/3/4/1 6 sx TEMPO DB ROW 4/3/4/1 REST AD NEEDED INTERVAL WOD 1’ ON/ 30’’ OFF X 6 ROUNDS M.E ROW M.E THRUSTER # 40/25

WL 5 SET OF 3 X ( 1 SNATCH DL + 1 SNATCH PULL ) # HEAVY CLIMBING WOD  AMRAP 13’ 15 TTB / 20 K2C 20 BOX JUMP OVER 10 DL #80/55