"Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run

MIDLINE CONDITIONING 5 RNDS NOT FOR TIME 4 WALL CLIMB ( EVERY REP 10’’ OF PAUSE IN TOP POSITION) 40’’ DOUBLE KB HOLD IN OH REST AS NEEDED WOD FOR TIME (CAP 12’)  18.1 SWISS ALPINE BATTLE DUMBELL DT 5 RNDS FOR TIME WITH 2 DBS 12 DB DEADLIFT 20/15KG 9 DB HANG CLEANS 6

BB CYCLING EVERY 1’ X 10’ 5-7 P.CLEAN T&GO #60/45KG WOD AMRAP 12 ’ 12 BOX JUMP 12 A.SWING #24/16 12 TTB/ 15 K2C

FUNCTIONAL BODY BUILDING 4 SET 5dx/5sx KB BULGARIAN SPLIT SQUAT ( gamba posteriore sul box) 5 dx/5sx ONE LEG BOX SQUAT (solo salita, senza peso) 5 dx/5sx ONE LEG DOUBLE KB DL REST AS NEEDED BTW THE EXERCISES WOD 4 RNDS FOR TIME (CAP 14’) 5 BAR MU/ 7 C2B / 7 PULL UPS /

INTERVAL WOD TEAM OF 2 3’ ON 1’ OFF X  6 RNDS 22 cal ASSAULT BIKE ( 11 each, max 2’ of work) + MAX EFFORT DL #80/55 ( I GO YOU GO ) 400 MT ROW (200 mt each) + MAX EFFORT P.SNATCH #60/45 ( I GO YOU GO ) 300 RUN (all team)

WL IN 15’ FIND 1 RM SNATCH ( ANY STYLE) BEGINNER TECHNICAL WORK WOD 5 RNDS FOR TIME  (13’ CAP ) 10 HSPU or scaled 15 DBs PUSH PRESS 15/10 12 OHS #50/35kg 30 DU / 60 SU

Team of 2 - 7' Amrap Partner A : 20 mt bear crowl - Partner B Hang on the bar , then switch 1'rest 7' Amrap Partner A : 20 mt Farmer carry double KB 32/24 KG - Partner B waits in plank , then switch 1' rest 7' Amrap Wall Ball @ 9/6 kg-

LEGS CONDITIONING EVERY 1’ X 8’ 10/15 REPS OF F.SQUAT FROM THE GROUND #40/25 WOD “ANNIE” (CAP 11’) FOR TIME 50-40-30-20-10 DU ( SU X 3 ) SIT UPS

GYMNASTIC 4/5 SET OF 30’’ HANG BAR (hollow position) 10’’ PAUSE HALF PULL UPS 10’’ PAUSE PULL UPS IN TOP POSITION REST AS NEEDED BTW EXERCISES WOD 13’ AMRAP 200 mt Run 14 alt Kb clean  #24/16 10 Push Ups

FUNCTIONAL BODY BUILDING 4 SET OF 3DX 3SX TURKISH GET UP 6 Kb Sit up & press REST AS NEEDED WOD 6 RNDS FOR TIME (cap 15’) 11 PULL UPS /  15 RING ROW 11 BOX JUMP 11 HANG SQUAT CLEAN 60/45