MIDLINE  3-5 SET FOR QUALITY OF: 20'' HOLLOW BODY 10 HOLLOW ROCK 10 V-UPS 20'' SUPERMAN HOLD 8 REVERSE HOLLOW ROCK 8 GHD HYPEREXTENSION PAUSE 3'' TOP POSITION   STRENGHT F.SQUAT  (light weight to 1 RM) 5/5/3/3/2/2/1   WOD OPEN WOD 11.3 Complete as many rounds and reps as possible in 5 minutes of: -Squat

skill: kb r.swing one hand kb swing hand to hand kb swing one hand kb clean & press emom 10' 4 h/h KB swing + 2 kb clean (each side)+ 2 front squat (each side) 30 mt kb front rack carry wod for time: 50 burpees 40 c2b/pull ups 30 al kb clean & stoh

Gym Skills HSPU Kipping EMOM 10’: 2-4 reps for quality WOD AMRAP 12’: 3-6-9-12-.. -OHS @ 40/30Kg -30 DU/ 90 SU

WOD 6 Intervals 3’ ON, 2’ OFF AMRAP: -5 KB SDHP @ 32/24 Kg -7 KB Swing @ 32/24 Kg -9 Box Jump -12 Air Squat

Gymnastic & Strength 4 Sets of: A1- Bench Press - stop 2” on chest - reps 5@climbing A2- Strict Pull ups reps - Max Reps A3- Plank hold on elbow - 60-90” -rest 60-90” WOD 5 Rounds of: 7 OTB Burpees 7 Hang Power Snatch @50/35Kg 7 TTB

Gymnastic & Strength 3 Sets of: A1- Back Squat  4 x 5-4-3-3 @climbing A2- V Ups reps 15-20 WOD 12’AMRAP: 9 Squat Snatch @ 40/30Kg 6 TTB 3 Bar muscle Ups or Strict Chin ups

Gym EMOM 12’ Min 1 - Rope climb Min2 - HS Hold Facing the wall - 20”-30” Min3 - GHD Hip Extensions - 8-10 reps WOD For time: 200mt Run 12 Deadlift @70/45Kg 15 Push Up h/off 400mt Run 9 Deadlift @90/65Kg 15 Push Up h/off 600mt Run 6 Deadlift @100/75Kg 15 Push Up h/off

WOD AMRAP 30’ 30 Burpees 50 Double Unders 30 box Jump overs 50 Double Unders 30 m / 20 w Calories Row 50 Double Unders 30 DB Hang power Clean & Push Press@20/10Kg 50 Double Unders

WOD  6 Intervals 2’ ON/2’ OFF (AMRAP): 200mt Run 12-15 Wall ball @9/6Kg ME KB Swing@24/16Kg

WL Push Jerk + Split Jerk - EMOM 12’ - 2+1 /1+2 (alterna ogni minuto) - lavoro tecnico WOD 5 Rounds of: 10 m / 6 w Pull Ups 12 DBs Push Jerk (not Push Press)@20/10Kg 30 alt DBs lunges @20/10Kg