Strength: 2RM Front Squat WOD: 5 Intervals 1’ 30” ON, 1’30” OFF 300mt M / 250mt W Row Max Effort Hang Power Snatch @35/25 Kg

  TEAM WOD of 2: “I go, You go” as needed AMRAP 20’ 100 DU or 300 SU 50 Wall Ball@9/6Kg 40 Burpees 30 KB SDHP @ 32/24 Kg 20

WL: Hang Power Snatch - Heavy Double of the Day WOD: AMRAP 10’ 5 Powert Snatch @60/40Kg 10 Push Ups hand off 15 Air Squat

STRENGTH: EMOM 10’ - 1 barbell taken from the ground , same weight Odd: 10 reps Back squat Even: 5 reps front squat WOD: 7 Rounds of: 7 Power Clean

GYM SKILLS: ROPE CLIMB WOD: For time: 50 1-arm-DB-Snatch 20/10 Kg (alternating) 50 Burpees Box Jump Overs 1 k RUN

  Giovedi EMOM 12’ Min1 - 30” Hand Stand Hold Min2- 30” Tuck crunch Min3- 30” DB see saw press WOD: 4 Intervals 2’ON, 2’OFF 300mt M/ 250mt W Row

  Couple team wod: 20’ AMRAP: 5 Bar Muscle Ups or 10 c2b/ Pull ups 6 Sync plate gto 8 Sync burpees over plate 60 du/150su

HERO WOD THREE WISE MEN.

Strength: Every 30”x 14sets 1 Thruster @ across weight WOD: AMRAP 10’ Ladder up 2-4-6-8-... KB Swing @ 24/16 Kg KB Goblet Squat @ 24/16 Kg Burpees    

WOD: AMRAP 30’: 800mt Run -then- 2 Rounds of: 24 Double Unders 12 box jump 8 Down& Ups 6 Power Clean @ 60/40Kg 4 Push Press @ 60/40 kg