WOD CAP 30’ TEAM OF 2 BUY IN 1000 ROW (i go you go)  1000 RUN ( all team) Then AMRAP 14 SYNCRO BURPEES 60 DU (i go you go) N.B 2 SU = 1 DU 30 SYNCRO GTO PLATE #20/10KG

WL -CLEAN COMPLEX- IN 7’ 3 SET OF: 1 HANG MUSCLE CLEAN + 2 HANG POWER CLEAN #MEDIUM CLIMBING  ( NO BOUNCING) DIRECLTY IN 7’ 3 SET OF: 1 MUSCLE CLEAN+ 2 POWER CLEAN FOCUS: CAPIRE BENE LA DIFFERENZA TRA IL LAVORO DALLA HANG E IL LAVORO DA TERRA. WOD 5 rnds for time( 13’

Team wod of 2 - AMRAP 24'  Each partner must complete the movement before switch 12 DB burpees deadlift 20/10 Kg 12 Thruster 30/20 kg 12 DB burpees deadlift 12 Power Snatch 40/30 Kg 12 DB burpees deadlift 12 Overhead squat 50/35  Kg 12 DB burpees deadlift 12 Push Jerk 60/45 kg 12 DB burpees

WEIGHTLIFTING WITH A RUNNING CLOCK: EMOM x 10 FROM 1 TO 5: 3 POWER CLEAN FROM 6 TO 10: 3 PUSH JERK REST 3:00 10 MINUTES TO: BUILD A HEAVY POWER CLEAN + PUSH JERK TEST OPEN 12.1 AMRAP 7’: BURPEES

REVIEW AND PRACTICE TTB 3 / 4 SET OF: 2 SWING 2 KNEES TO CHEST 2 HALF TTB (STIFF LEGS) 2 TOES TO BAR METCON EVERY 3:00 x 7 INTERVALS 400m RUN 12 TOES TO BAR Score: slowest round

METCON A) AMRAP 5:00, REST 5:00 Cash in 50 WALL BALL 9/6Kg 12 DEADLIFT 70/50Kg 12 LATERAL BURPEES B) AMRAP 5:00, REST 5:00 Cash in 35 WALL BALL 9/6Kg 9 DEADLIFT 80/60Kg 9 LATERAL BURPEES C) AMRAP 5:00 Cash in 20 WALL BALL 9/6Kg 6 DEADLIFT 100/70Kg 6 LATERAL BURPEES

Team of 3, AMRAP 25’: 100/70 CAL ROW, 100 P. CLEAN 100/70 CAL ROW, 80 PUSH JERK 100/70 CAL ROW, 60 FRONT SQUAT 100/70 CAL ROW, 40 CLUSTER *BARBELL: 40/25KG **Switch as needed

STRENGTH 10' EMOM 3 STRICT CHEST TO BAR / 5 STRICT PULLUP / 6 RING ROW 10 ALT ARM DBs STRICT PRESS METCON 21 – 15 – 9 (cap 10’) SQUAT SNATCH 40/25Kg CHEST TO BAR

AMRAP 20' LADDER +1 (add one rep each set) 1,2,3,4..... of THRUSTERS @35/25Kg PULLUP BURPEES

WEIGHTLIFTING WITH A RUNNING CLOCK: EMOM x 10 FROM 1 TO 5: 3 PAUSED (3’’) SNATCH DEADLIFT FROM 6 TO 10: 3 SNATCH HIGH PULL REST 3:00 10 MINUTES TO: BUILD A HEAVY POWER SNATCH METCON: AMRAP 8’ 6 TOES TO BAR 8 BURPEES