GYMNASTIC CONDITIONING ALT EMOM 12’ Row 10 cal (max 50’’ work) 3 MU or 6 C2B or 6 Pull Ups Rest INTERVAL WOD 5 ROUNDS 2’ ON/ 1’OFF AMRAP 3

ILENIA’S WOD (cap 25’) CASH IN: 800 mt RUN         Then 3 ROUNDS FOR TIME: 6 CLEAN (any style)  #70/50kg 12 KIPPING HSPU 18 BURPEES BOX JUMP OVER

BACK SQUAT + COMPLEMENTARY EXERCISES 5 SET OF: 5 PAUSE BACK SQUAT #MEDIUM CLIMBING 5 BB PAUSE GOODMORNING #light weigth REST AS NEEDED WOD AMRAP 10’ 6 Pull ups 12

OPEN  18.4

Team of 2  Wod for time  Cap 30' 21 -15 - 9 - 6 - 3 Snatch any stile 50/35 Kg Toes to bar Each member must perform total reps; 

DEADLIFT STRENGTH NO T&GO 6 X 3 reps #across heavy weight 2’ REST BTW set WOD (cap 12’) FRAN 21/15/9 THRUSTERS #43/30 PULL UPS

GYMNASTIC CONDITIONING EMOM 12’ 10/13 TTB MAX EFFORT DU (50’’) ACTIVE REST ON ROWER WOD 4 ROUNDS FOR TIME ( CAP 15’ ) 12 ALT KB SNATCH #24/16 switch every

WOD For time (cap 20’) Buy in 1000 mt ROW THEN 4 ROUNDS OF: 10 POWER CLEAN #60/45 10 Front Squat @60/45 10 HSPU / 15 DEFICIT PUSH UPS/ 15

PUSH PRESS + COMPLEMENTARY EXERCISES 4 SET OF: 5 PAUSE (in dip) PUSH PRESS #medium climbing Db PRESS  6 DX + 6 SX #light across WOD 10’ AMRAP 7 SQUAT

 WOD ( TEAM OF 2)  Repeat for 10 rounds Minute 1- Max effort Wall Ball Shot 9/6 kg Minute 2 - Max effort Weighted step up with double DB 20/10