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’

Team of 2 Amrap 25', switch as needed 2 Wall Ball Shot @ 9/6 Kg 2 Box Jump over 200 mt run together Increase WB and BJ by 2 reps

WL RX IN 15’ FIND 1 RM C&J (any style) BEGINNER TECHNICAL  WORK WOD 10’ AMRAP  10 1 ARM KB THRUSTERS #24/16 ( switch arm every 5 reps) 30 DU

CONDITIONING EMOM 12’ 7/12 BURPEES 13/16 A.SWING 24/16 REST WOD FOR TIME (CAP 12’) 21/15/9 P.SNATCH 40/25 TTB

FUNCTIONAL BODY BUILDING 3 SET (ACROSS) 4 Reps Bench Press #medium weight 6 Tempo push ups 5151 INTERVAL WOD 2’ ON/ 1 OFF x 5 rnds AMRAP 6 DEADLIFT 80/60kg

WOD HALF TRIPLE 3 (FOR TIME, CAP 40') 1500 row 150 du/300 SU 2400 run SCALED TEAM OF 2 Row I go you go Du/Su  I go you go Run

SKILL: ROPE CLIMB RX: accumulate 7/10 repetitions with a lot of recovery INTERMEDIO: SKILL (long rope) BEGINNER: learn the use of the feet (short rope) WOD 5 ROUNDS FOR TIME

"Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run