STRENGTH BACK SQUAT 2 SET OF: 5 #LIGHT WEIGHT 5 #LIGHT WEIGHT 3 #MEDIUM 1 #HEAVY WOD 6 RNDS (CAP 13’) 10 A.SWING #24/16 5 DX F.RACK KB LUNGES ( ALT LEG) 5 SX F.RACK KB LUNGES ( ALT LEG) 200 MT RUN

WL 6 SET OF: 1 CLEAN PULL +  2 HANG P.CLEAN #HEAVY CLIMBING WOD AMRAP 12’ 20 R.SWING #32/24 30 SIT UPS 6 BURPEES EV 3’ 100 mt RUN

GYMNASTIC PISTOLS REVIEW THEN EVERY 1’ X 8’ 4/8 PISTOLS ( o la progressione a cui si è arrivati a fare ) WOD 3’ ON/1 OFF x 4 RNDS AMRAP 10 WALL BALL 9/6kg 20 PUSH  H/R 30 DU

STRICT PRESS 5/5/3/2/2/2/1 #MEDIUM CLIMBING WOD BETTY 5 RNDS FOR TIME (CAP 14’) 12 PUSH PRESS #60/40 20 BOX JUMP

WOD (CAP 30’) CASH IN: 1000 ROW THEN 30 HANG P.SNATCH #40/25 30 LATERAL BURPEES OVER THE BAR 30 HANG POWER CLEAN 30 LATERAL BURPEES OVER THE BAR 30 HANG P.SNATCH THEN CASH OUT: 800 RUN

STRENGTH 5 SET 3 TEMPO BACK SQUAT #MEDIUM CLIMBING 5X5X WOD FOR TIME ( CAP 15’) 40/30/20/10 PULL UPS ALT DB C&J #25/15 EVERY TIME YOU LEAVE THE DB OR THE BAR 10 AIR SQUAT

Team of 2 switch as needed 100 Kb Swing 24/16 kg 100 OHS 40/25 kg 100 Burpees over partner (Holding plank position) Cash Out 10 x 100 mt sprint

ENDURANCE 8 X 200mt #ALL OUT 1’ ACTIVE REST ( JOGGING) WOD 5 RNDS FOR TIME (10’ CAP) 12 SDHP #40/25 12 PUSH PRESS

LOW BODY STRENGTH EV 1’30’' 10/8/6/4/2/4/6/8/10 DEADLIFT + 30 DU #HEAVY CLIMBING ( arrivati a 2 scendere di peso con la stessa progressione usata precedentemente) WOD 3’ON-1’OFF X 3RNDS 10 THRUSTERS #20/15 8 BOX JUMP 10 PUSH UPS

GYMNASTIC EV 1’ X 10’ RX: 2 SWING + 1 RING MU + 1 STRICT RING DIP INTERMEDIO 1: 2 SWING + 1 BAR MU + 1 STRICT DIP INTERMEDIO 2: 2 SWING + 2 C2B/2PULL UPS SCALED: 3 SWING + 4 RING ROW WOD FOR TIME (16’ CAP) 40/30/20 A.SWING #24/16 GOBLET SQUAT SIT