WL Snatch DL + Hang Power Snatch + OHS - 1 + 1 + 1 EMOM 10’ WOD AMRAP 10’ Ladder up 3,6,9,12.. Abmat Sit Up Power Snatch @40/30Kg OTB Burpees

WOD 5 Rounds of: 1’ Max Pull Ups 1’ Max Push Up 1’ Max Cal row 1’ Max Air Squat -Rest 2’ after each rounds

Strength Back Squat – 6 x 4 @ climbing weight WOD 4 Rounds @ 20/10 Kg of:: 10 DB Hang Squat Clean 25 DU/50SU 10 DB Burpees 25 DU/50SU 10 DB Push Press 25 DU/50SU

Drag me to Hell- team Wod dei Fall Series

MIDLINE 4 Rounds of: 10 Strict K2E 20 Mountain Climber 30” + 30” Lateral side plank WOD 3 Intervals 3’ON, 2’ OFF AMRAP 10 Box Jump 10 KB Snatch alt arm @24/16 Kg

Gym Strenght: Emom 10' min1: Handstand Hold 30" min2: Superman Hold 30-40" Wod: Fallseries "Hangman"    

Strength & Gymnastics EMOM 10' Min1 - OHS From the ground - 5-7 reps @ climbing Min2-  Plank Hold  30” wod: AMRAP 7' 7 Squat clean 50/35 KG 5 C2B/ Pull Up

WL Split Jerk - EMOM 10': 4 Reps @ climbing weight WOD 4 Rounds of: 15/12 Cal Row 9 Deadlift @ 70/45 Kg 6 Power Clean @ 70/45 Kg 3 STOH @ 70/50 Kg

CONDITIONING WOD: 4'AMRAP: 30 Double Unders 15 Power Snatch @35/25kg - 4' rest 4' AMRAP of: 30 Double Unders 15 Bar Facing Burpees - 4' rest 4' AMRAP of: 30 Double Unders 15 Thrusters @35/25kg MIDLINE: EMOM 10' MIN1: 30-45'' Hollow Body Hold MIN 2: 30-45'' Superman Hold

Strength & Gymnastics EMOM 10' Min 1 - 6-8 Strict Press Behind neck SN Grip Min 2 - 20" L sit Hold or Tuck on parallette WOD 5 Rounds of: 15 Push Press@ 40/30Kg 250mt Row