STRENGTH A1- Over Head Squat 5 x 10-8-6-4-2 reps @climbing A2- Tuck Hold (on the bar) 5 x max effort Rest 60” WOD For time: 1000 MT run 50 Wall Ball 20/14lbs 30 TTB/K2C

TEAM WOD, switch as needed AMRAP 35’ Cash in: 15 Rounds of Strict Cindy (5 strict pull up + 10 perfect gym push ups + 15 air squat) - switch every round- -then in the remaining time switching as needed- 30 Shoulder to Over Head 50/35 kg 60 cal row 30 Shoulder to Over Head 50/35

STRENGTH  A1- Strict  Pull Up 4 x 6-8 reps A2- Back Squat 4 x 10-8-6-4 reps @climbing starting from 65% A3- Tuck Crunch 4 x 12 WOD 3 rounds of: 400mt Run 12 Squat Clean @ 70/45 Kg

WOD “FGB” 5 Rounds of: 1’ Wall Ball @ 9/6 Kg 1’ SDHP @ 35/25 Kg 1’ Box Jump 1’ Push Press @ 35/25 Kg 1’ Cal Row 1’ Rest

GYMNASTICS EMOM 12’ Min 1 - HS Hold + HSPU Kipping - 15” + 4 reps Min 2 - Kipping Ring Dip 10-15 reps Min 3 - Stick ABmat Sit Ups - 8-10 WOD 4 Intervals 2’ ON 2’OFF AMRAP 6 Power Clean @60/40Kg 9 FSQ 12 push Ups h/off

WL POWER SNATCH – EMOM 10’ 3 Reps drop & go every rep @ climbing weight WOD AMRAP 10’ 10 Alt arm DB Snatch @ 25/15 Kg 10 Pull Up

STRENGTH Bench Press – 4 reps x 5 sets Esegui 1″ di stop al petto ogni rep. WOD For time: 30 OTB Burpees 15 Hang Power Clean @ 60/40 Kg 21 TTB 20 OTB Burpees 12 Hang Power Clean @ 60/40 Kg 15 TTB 10 OTB Burpees 9 Hang Power Clean @ 60/40 Kg 9TTB

TEAM WOD 60 thrusters 40/30 60 Power snatches 40/30 60 pull ups 600 m run 90 thruster 90 power snatch 90 push up 900 m row

WL HANG SQUAT CLEAN 2RM of the Day WOD AMRAP 8’ 8 Power Clean @ 55-65% above 8 TTB 8 Deficit Plate Push Ups

PARTNER WOD: 1000 MT ROW 40 C2B/ PULL UP 90 DB THRUSTER@25/15 KG 90 DL @100/70 KG 40 C2B/Pull Up 1000 MT ROW