OH STABILITY EMOM 8’ 4 STOH 40/25KG + 10’’ BB PAUSE OH ( TOP POSITION)  WOD AMRAP 12’ 3 HANG P.CLEAN 40/25 5 F.SQUAT 200mt RUN

FUNCTIONAL BODY BUILDING 4 SET - 4 TEMPO GHD HYPEREXT - 5 TEMPO BAND GOODMORNING 6 TEMPO KB DL * salita lenta, discesa normale WOD AMRAP 1/2/3/4 ……… UNTIL 13’ BOX JUMP PULL UPS

TEAM OF 2 3 ON’ 1’ OFF X 8 RNDS  ROW +  MAX EFFORT SINCRO ALT DB SNATCH 20/15 ASSAULT BIKE + MAX EFFORT SINCRO F.RACK ONE DB LUNGES  20/15 RUN + MAX EFFORT SYNCRO GOBLET SQUAT 20/15 ROW= RX: 400 MT (200mt each) SCALED 300MT ( 150 each) ASSAULT BIKE: 18 CAL ( 9

WL SQUAT SNATCH 5 SET 2 PAUSE SQUAT SNATCH ( PAUSE IN BOTTOM POSITION)   #ACROSS MEDIUM WEIGHT  NO T&GO REST BTW THE SETS WOD 4 ROUNDS FOR TIME (15’ CAP) 15 PUSH UPS 4 BAR MUSCLE UPS/ 6 C2B/ 6 PULL UPS/ 10 RING ROW 10 P. SNATCH #40/25

Team of 2 Amrap 25', switch as needed 2 Wall Ball Shot @ 9/6 Kg 2 Box Jump over 200 mt run together Increase WB and BJ by 2 reps every round

WL RX IN 15’ FIND 1 RM C&J (any style) BEGINNER TECHNICAL  WORK WOD 10’ AMRAP  10 1 ARM KB THRUSTERS #24/16 ( switch arm every 5 reps) 30 DU / 60 SU

CONDITIONING EMOM 12’ 7/12 BURPEES 13/16 A.SWING 24/16 REST WOD FOR TIME (CAP 12’) 21/15/9 P.SNATCH 40/25 TTB

FUNCTIONAL BODY BUILDING 3 SET (ACROSS) 4 Reps Bench Press #medium weight 6 Tempo push ups 5151 INTERVAL WOD 2’ ON/ 1 OFF x 5 rnds AMRAP 6 DEADLIFT 80/60kg 6 WB 9/6kg

WOD HALF TRIPLE 3 (FOR TIME, CAP 40') 1500 row 150 du/300 SU 2400 run SCALED TEAM OF 2 Row I go you go Du/Su  I go you go Run I go you go ( switch every 200 mt)

SKILL: ROPE CLIMB RX: accumulate 7/10 repetitions with a lot of recovery INTERMEDIO: SKILL (long rope) BEGINNER: learn the use of the feet (short rope) WOD 5 ROUNDS FOR TIME (13’ CAP) 8 BURPEES BOX JUMP OVER 7 DOUBLE DB SNATCH 15/10 6 PULL UPS