WL IN 12’ RAMP TO 3 RM T&GO OF: SQUAT CLEAN WOD AMRAP 10 ‘ 15 BURPEES 40 DU/80 SU 20 SIT UPS

VUOI SAPERE CHE WOD C'E' OGGI????? VIENI AL BOX E LO SCROPRIRAI MUAHAHAHAHAHAHAHA

GYMNASTIC COMPLEX EMOM 8’ RX: 3 PULL UPS + 2 C2B  + 1 MU INTEMEDIO: 4 PULL UPS + 3 C2B SCALED: 2 PULL UPS + 4 PUSH UPS WOD 6 RNDS FOR TIME ( CAP 13’) 6 P.SNATCH 40/25 8 LATERAL BURPEES OVER THE BAR 10 WALL BALL 9/6

WL COMPLEX 6 set: 1 P. SNATCH + 1 SNATCH BALANCE #heavy climbing ( NO MAX) INTERVAL WOD 2’’ ON / 1 OFF X 6 ROUNDS =  TOT 18’ 100 MT ROW MAX EFFORT GTO #60/45 ALT 80 DU / 100 SU MAX EFFORT TTB/ K2C

GYMNASTIC SKILL HANDSTAND WALK WOD 5 ROUNDS FOR TIME (CAP 15 ’) 10 ALT DB SQ SNATCH #20/15 10 MT DB LUNGES OH 6 C2B

Team Wod of 2 5 Round 5' On - 1' Off , switch as needed 25 Wall ball Max effort Cal Row Partner not rowing hold two KB 32/24 kg

REINFORCE YOUR CORE EVERY 30’’ X 12’ PLANK REST MOUNTAIN CLIMBER REST MAX EFFORT V-UPS/ SIT UPS REST WOD FOR TIME (13’ cap) 10 Power Cleans (60/45) 25 PUSH UPS H/R 10 Front Squats 25 PUSH UPS H/R 10 Push Press 25 PUSH UPS H/R 10 Thrusters

BB CONDITIONING EMOM 10 ’ EVERY 1’ : 4 P.SNATCH #40/25 + 3 BURPEES WOD 4 RNDS FOR TIME (16’ CAP) 30 DU 15 WB 9/6 20 A.SWING 24/16 15 WB 9/6

GYMNASTIC CONDITIONING EMOM 10’ RX : 9 C2B INTERMEDIO: 10 PULL UPS SCALED: 5 PULL UPS or 8 RING ROW WOD AMRAP 13’ 15 BOX JUMP 5 DEADLIFT 80/55 KG 15 BURPEES OVER THE BAR

WOD FOR TIME ( CAP 28’) 1000 MT ROW 50 DB SNATCH #20/15 60 SIT UPS 1000 MT RUN 50 DB C&J #20/15 60  SIT UPS