STRENGTH Front Squat – 2 reps @85% x 3 sets “The Chief” 5 Intervals of 3′ AMRAP: – rest 1′ b/t intervals 3 Power Clean @60/40kg 6 Push ups 9 Air

WL SN DEADLIFT + SN PULL + HANG PW SNATCH Every 90”x 8 - 3 + 2+ 1 @ climbing weight WOD 4 Rounds of: 21 Deadlift @ 50/35 Kg

STRENGTH A1- Strict Press BN SN Grip 4 x 6-8 @ climbing weight A2- KB Windmill 4 x 6-8 each side WOD Ladder Up in 12’ 1,2,3,4.. DB Thruster @

STRENGTH A1- Over Head Squat 5 x 10-8-6-4-2 reps @climbing A2- Tuck Hold (on the bar) 5 x max effort Rest 60” WOD For time: 1000 MT run 50 Wall Ball

TEAM WOD, switch as needed AMRAP 35’ Cash in: 15 Rounds of Strict Cindy (5 strict pull up + 10 perfect gym push ups + 15 air squat) - switch

STRENGTH  A1- Strict  Pull Up 4 x 6-8 reps A2- Back Squat 4 x 10-8-6-4 reps @climbing starting from 65% A3- Tuck Crunch 4 x 12 WOD 3 rounds of: 400mt

WOD “FGB” 5 Rounds of: 1’ Wall Ball @ 9/6 Kg 1’ SDHP @ 35/25 Kg 1’ Box Jump 1’ Push Press @ 35/25 Kg 1’ Cal Row 1’ Rest

GYMNASTICS EMOM 12’ Min 1 - HS Hold + HSPU Kipping - 15” + 4 reps Min 2 - Kipping Ring Dip 10-15 reps Min 3 - Stick ABmat Sit Ups

WL POWER SNATCH – EMOM 10’ 3 Reps drop & go every rep @ climbing weight WOD AMRAP 10’ 10 Alt arm DB Snatch @ 25/15 Kg 10 Pull Up

STRENGTH Bench Press – 4 reps x 5 sets Esegui 1″ di stop al petto ogni rep. WOD For time: 30 OTB Burpees 15 Hang Power Clean @ 60/40 Kg 21 TTB