MIDLINE CONDITIONING 5 RNDS NOT FOR TIME 4 WALL CLIMB ( EVERY REP 10’’ OF PAUSE IN TOP POSITION) 40’’ DOUBLE KB HOLD IN OH REST AS NEEDED WOD FOR

BB CYCLING EVERY 1’ X 10’ 5-7 P.CLEAN T&GO #60/45KG WOD AMRAP 12 ’ 12 BOX JUMP 12 A.SWING #24/16 12 TTB/ 15 K2C

FUNCTIONAL BODY BUILDING 4 SET 5dx/5sx KB BULGARIAN SPLIT SQUAT ( gamba posteriore sul box) 5 dx/5sx ONE LEG BOX SQUAT (solo salita, senza peso) 5 dx/5sx ONE LEG DOUBLE

INTERVAL WOD TEAM OF 2 3’ ON 1’ OFF X  6 RNDS 22 cal ASSAULT BIKE ( 11 each, max 2’ of work) + MAX EFFORT DL #80/55 ( I

WL IN 15’ FIND 1 RM SNATCH ( ANY STYLE) BEGINNER TECHNICAL WORK WOD 5 RNDS FOR TIME  (13’ CAP ) 10 HSPU or scaled 15 DBs PUSH PRESS 15/10

Team of 2 - 7' Amrap Partner A : 20 mt bear crowl - Partner B Hang on the bar , then switch 1'rest 7' Amrap Partner A : 20

LEGS CONDITIONING EVERY 1’ X 8’ 10/15 REPS OF F.SQUAT FROM THE GROUND #40/25 WOD “ANNIE” (CAP 11’) FOR TIME 50-40-30-20-10 DU ( SU X 3 ) SIT UPS

GYMNASTIC 4/5 SET OF 30’’ HANG BAR (hollow position) 10’’ PAUSE HALF PULL UPS 10’’ PAUSE PULL UPS IN TOP POSITION REST AS NEEDED BTW EXERCISES WOD 13’ AMRAP 200

FUNCTIONAL BODY BUILDING 4 SET OF 3DX 3SX TURKISH GET UP 6 Kb Sit up & press REST AS NEEDED WOD 6 RNDS FOR TIME (cap 15’) 11 PULL UPS

WOD 12’ AMRAP 400 RUN 15 R.SWING #24/16 4’ REST 12’ AMRAP 500 ROW 15 KB SDHP #24/16