WOD TEAM OF 2 3000 ROW (switch every 500 mt) 40 GTO #50/35 ( switch every 5 reps) 2000 RUN ( all team )

FUNCTIONAL BODY BUILDING 5 set 5 BENCH PRESS #MEDIUM CLIMBING MAX EFFORT BAND TRICEP PUSH-DOWNS (high reps/high speed) WOD AMRAP 13’ 8 WB 9/6 8 DEADLIFT 60/45 8 LATERAL BURPEES

Team of 2 For time 200 mt run with medball 9/6   (switch  every 100 mt) 200  Dumbell snatch 20/10 Kg (switch as needed) 400 mt run with medball 9/6  (switch very 100 mt)

BB COMPLEX 6 SET 1P.SNATCH + 1 SQ SNATCH + 2 OHS #MEDIUM CLIMBING T/GO WOD 12’ AMRAP 12 DEADLIFT #80/50 8 C2B / 10 PULL UPS / 13 RING

DURANTE CORE COMPLEX 4 SET OF 10 HOLLOW ROCKS 10 V-UPS 10 TUCK UPS 10’’ HOLLOW HOLD 1’ REST WOD 5 RNDS FOR TIME (cap 13') 200 mt RUN 10

STRENGTH 6 SET 3 REPS OF PAUSE BACK SQUAT #MEDIUM CLIMBING REST AS NEEDED INTERVAL WOD 3’ ON 1’ OFF X 4 6 TTB/ 12 K2C 6 BURPEES BOX JUMP

WOD EMOM 27' 200mt ROW 10/20 THRUSTER #40/25 REST 50 DU/70 SU 10/20 WB 9/6KG REST 10 HSPU/15 PUSH UPS MAX EFFORT DB SNATCH #20/15 REST

WL 5 SET 1 P.CL + 3 SPLIT JERK  #MEDIUM CLIMBING WOD 4 RNDS FOR TIME (13’ CAP) 12 A.SWING #24/16 4 MU 12 BURPEES

TEAM WOD (OF 2) AMRAP 30’ 60 GOBLET SQUAT #24/16 (switch every 10 reps) 400 ROW (200 each) 60 KB PUSH PRESS ONE HAND  #24/16 400 MT ROW 40 PULL

9’ GYMNASTIC TABATA (20’’ ON 10’’ OFF) - ME PULL UPS STRICT - HANDSTAND (FACE WALL) HOLD - REST - HOLLOW POSITION - ME V-UPS - REST WOD  (CAP 10’)