Gym EMOM 12’ Min 1 - Rope climb Min2 - HS Hold Facing the wall - 20”-30” Min3 - GHD Hip Extensions - 8-10 reps WOD For time: 200mt Run

WOD AMRAP 30’ 30 Burpees 50 Double Unders 30 box Jump overs 50 Double Unders 30 m / 20 w Calories Row 50 Double Unders 30 DB Hang power Clean

WOD  6 Intervals 2’ ON/2’ OFF (AMRAP): 200mt Run 12-15 Wall ball @9/6Kg ME KB Swing@24/16Kg

WL Push Jerk + Split Jerk - EMOM 12’ - 2+1 /1+2 (alterna ogni minuto) - lavoro tecnico WOD 5 Rounds of: 10 m / 6 w Pull Ups 12

SATURDAY TEAM WOD of 2 Switch as needed For time complete: 100 Squat Clean@50/35Kg 80 V Ups 60 Burpees Box jump over 40 SDHP @50/35Kg 20 Wall climb 100 DU

  EMOM 12' ODD: 6-10 BURPEES EVEN 10 KB GOBLET SQUAT #24/16 WOD: 5 INTERVALS 1'30'' ON/1'30 OFF 15KB SWING #32/24 ME DU

GYMNASTICS Skills KIPPING TTB WOD: 5 Rounds of: 10 Deadlift @70/50 kg 7 Box jump overs 5 TTB

WOD: 6 Rounds of: -400mt Run -20 M/15 W Push up H/Off -10 KB Swing @ 32/24 Kg -5 Hang Power Clean @70/50Kg

PUSH and PULL STRENGTH: A1- Strict Press 4 x 6-8 A2- Strict Pull Ups 4 x 8-10 60” Rest WOD: TEAM WOD of 2 AMRAP 18’ -I go you go

WL A- Hang Squat Snatch - 2RM in 12’ WOD: 3 Intervals 3’ON, 2’OFF AMRAP 10 DB Burpees @20/10kg 10 M / 6 W Pull Ups 30 DU or 75