GYMNASTIC COMPLEX EMOM 8’ RX : 4 BAR SWING + 3 C2B INTERMEDIO: 4 BAR SWING + 4 KIPPING PULL UPS SCALED: 4 BAR SWING + 2 KIPPING PULL UPS

BB CYCLING EMOM 8’ 5 GTO UNBROKEN 60/45KG (C&J STYLE) WOD 4 RNDS FOR TIME ( CAP 13’) 200 RUN 60DU/180 SU 22 ALT DB CLEAN 20/15KG

WOD AMRAP 13’ 500 ROW 20 R.SWING #24/16 3’ REST AMRAP 13’ 400 RUN 25 BOX JUMP

REINFORCE YOUR CORE 5 SET OF: 10 GHD SIT UPS WITH PLATE ACCUMULATE 20’’ BAR L-SIT ACCUMULATE 40’’ PLANK WITH PLATE REST AS NEEDED WOD 5 RNDS FOR TIME (CAP

Team wod of 2 100 Power Snatch @40/30 kg 100 Toes to bar 100 Thruster @40/30 kg Both athletes perform 10 burpees  every time the movement is broken

DU CONDITIONING ALT EMOM 10’ 30’’ RING HOLD 40 DU/60 SU WOD 2’ MAX REPS BURPEES 2’ REST THEN FOR TIME ( CAP 12’) 4/8/12/16/20/24 R.SWING #32/24 24/20/16/12/8/4 SIT UPS

OH STABILITY EMOM 8’ 4 STOH 40/25KG + 10’’ BB PAUSE OH ( TOP POSITION)  WOD AMRAP 12’ 3 HANG P.CLEAN 40/25 5 F.SQUAT 200mt RUN

FUNCTIONAL BODY BUILDING 4 SET - 4 TEMPO GHD HYPEREXT - 5 TEMPO BAND GOODMORNING 6 TEMPO KB DL * salita lenta, discesa normale WOD AMRAP 1/2/3/4 ……… UNTIL 13’

TEAM OF 2 3 ON’ 1’ OFF X 8 RNDS  ROW +  MAX EFFORT SINCRO ALT DB SNATCH 20/15 ASSAULT BIKE + MAX EFFORT SINCRO F.RACK ONE DB LUNGES  20/15

WL SQUAT SNATCH 5 SET 2 PAUSE SQUAT SNATCH ( PAUSE IN BOTTOM POSITION)   #ACROSS MEDIUM WEIGHT  NO T&GO REST BTW THE SETS WOD 4 ROUNDS FOR TIME (15’