CONDITIONING EMOM 12’ 7/12 BURPEES 13/16 A.SWING 24/16 REST WOD FOR TIME (CAP 12’) 21/15/9 P.SNATCH 40/25 TTB

FUNCTIONAL BODY BUILDING 3 SET (ACROSS) 4 Reps Bench Press #medium weight 6 Tempo push ups 5151 INTERVAL WOD 2’ ON/ 1 OFF x 5 rnds AMRAP 6 DEADLIFT 80/60kg 6 WB 9/6kg

WOD HALF TRIPLE 3 (FOR TIME, CAP 40') 1500 row 150 du/300 SU 2400 run SCALED TEAM OF 2 Row I go you go Du/Su  I go you go Run I go you go ( switch every 200 mt)

SKILL: ROPE CLIMB RX: accumulate 7/10 repetitions with a lot of recovery INTERMEDIO: SKILL (long rope) BEGINNER: learn the use of the feet (short rope) WOD 5 ROUNDS FOR TIME (13’ CAP) 8 BURPEES BOX JUMP OVER 7 DOUBLE DB SNATCH 15/10 6 PULL UPS

"Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run

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 TIME (CAP 12’)  18.1 SWISS ALPINE BATTLE DUMBELL DT 5 RNDS FOR TIME WITH 2 DBS 12 DB DEADLIFT 20/15KG 9 DB HANG CLEANS 6

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 KB DL REST AS NEEDED BTW THE EXERCISES WOD 4 RNDS FOR TIME (CAP 14’) 5 BAR MU/ 7 C2B / 7 PULL UPS /

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 GO YOU GO ) 400 MT ROW (200 mt each) + MAX EFFORT P.SNATCH #60/45 ( I GO YOU GO ) 300 RUN (all team)

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 12 OHS #50/35kg 30 DU / 60 SU