WL & GYM STRENGTH: A1- Squat clean from the ground 5 x 3 @ climbing A2- Strict Ring Dip 5 x 4-6 (for beginners 12 Push ups) Rest 60'' WOD: AMRAP 15’ 3 Bar MU/ 6 C2B/ 9 Pull ups 12 Back Squat @ 40/30 Kg 10 Burpees

GYMNASTICS 15’ EMOM Min 1 - 40'' handstand hold ( facing wall) Min 2 - Lateral side plank hold - 30”+30” Min 3 - 10 BB  Pause GoodMorning WOD: 30/20/10 Box Jump Over Alt Arm DB Snatch@25/15Kg

WL Push Press -5RM from the ground - 10’ WOD: AMRAP 12’ 12 Hang P.clean @ 50/35 Kg 6  Push Jerk @50/35 Kg 12 TTB

 GYMNASTIC STRENGTH 3 SET OF: 10 ONE ARM RING ROW (DX/SX) 10 ONE LEG DB DEADLIFT ( DX/SX) WOD: 5 Round for time for max reps every station: 1’ Max Cal ROW (50'') 1’ KB SDHP @32/24 kg 1’ Pull Ups 1’ Air Squat 1’ Rest

STRENGTH & GYM STRENGTH: A1- Front Squat  4x 5 reps @climbing A2- Weighted Push Up (plate on lower back )4 x 6-8 A3 - Weighted Chin Ups 4 x 5 @ climbing Rest 60” WOD: For Time: 4 Rounds of: 12 Thruster @40/30Kg 12 M / 7 W Pull Up  

TEAM WOD of 2: Complete, switching as needed (if permitted): 100 Synchronized Sit Up 100 Hang Power Clean & Push Press @ 35/25Kg 100 Synchronized Down & Ups 100 Back Squat @ 30/25Kg

MIDLINE 15' EMOM 30” V Ups 1’ Plank Hold 1’ rest WOD: 8’ AMRAP of: 10 SDHP @ 35/25 Kg 7 Push Ups -rest 2’- 8’ AMRAP of: 10 Power Snatch @ 35/25 Kg 7  lateral bar burpees

WOD AMRAP 25’ 400mt Run -then- 3 rounds: 10 Hang Power Clean @50/35kg 10 Box jump over

WARM UP: 10’ Groups Dynamics & Mobility WL A- Hang Muscle Snatch + Snatch balance 5 x 5+5 @ empty bb or light weight B- Squat Snatch - 1RM of the day in 12’ WOD: 3 Rounds of: 30M / 20W Cal Row 20 KB Swing @24/16Kg 15 Pull Ups

WOD Interval 30” ON, 30” OFF x 20 Intervals NB Riprendi il round da dove lo interrompi alla fine dell’intervallo precedente. 9 Wall Ball@9/6Kg 7 DB Push Press@20/10kg 7 V UPS