WL SNATCH 5 SET OF: 1 P.SNATCH + 1 HANG SQUAT SNATCH #HEAVY CLIMBING WOD AMRAP 10’ 12 A.SWING #24/16 12 BURPEES OVER THE KB H/R 12 TTB

GYMNASTIC 10’ OF PLANK *OGNI VOLTA CHE CI SI FERMA 3 BURPEES WOD 4 RNDS FOR TIME ( CAP 12’) 10 P.SNATCH #50/35 6 OHS 16 LUNGES #WITHOUT WEIGHT

FUNCTIONAL BB 3 SET OF: 6dx/6sx DB ROW 4dx/4sx DB 1 LEG DL 3dx/3sx DB TURKISH GET UP REST AS NEEDED WOD 14’ AMRAP 10 DBs PUSH PRESS #20/10 4 HSPU/ 8 PUSH UPS 15 SIT UPS

WOD TEAM OF 2 2 KM RUN ( ALL TEAM) 3 KM ROW ( SWITCH EVERY 250 or 500mt )

WL 5 SET 3 MUSCLE CLEAN + 3 P.CLEAN #HEAVY CLIMBING WOD INTERVAL 2’ ON / 1 OFF X 5rnds 2 MU/3C2B/4PULL UPS 4 P.CLEAN #60/45KG ME DU

WOD TEAM OF 2 FOR TIME 50 40 30 20 10  db deadlift #25/20 Burpees Box Jump Over Switch as needed Cash out 800 run??

GYMNASTIC 12’ EMOM LATERAL SIDE PLANK DX LATERAL SIDE PLANK SX GHD SORENSEN HOLD 20’’ WOD AMRAP 13’ 7 ALT DB SNATCH #20/10 6 TTB 7 AL DB SNATCH 6 PULL UPS

WL C&J 2 SQ CLEAN NO T&GO and 1 SPLIT JERK #HEAVY CLIMBING WOD 6 RNDS (CAP 11’) 5 DL #100/75 7 BOX JUMP 9 BURPEES

FUNCTIONAL BB 4 SET OF: 4 TEMPO BENCH PRESS 3X3X #LIGTH WEIGHT 5 TEMPO PUSH UPS 3X3X RES AS NEEDED WOD 12’ AMRAP 6 HPC #60/45 5 F.SQ 4 THRUSTERS

TEAM WOD OF 2 3 RNDS (24’) 1’ PARTNER A / 1’ PARTNER B ME CAL ROW BAR MU/C2B/PULL UPS/RING ROW PUSH PRESS 40/25 DU