WOD FOR TIME 5 ROUNDS OF ( CAP 10’) 15 BOX JUMP 200mt  RUN 2’ REST 5 ROUNDS OF (CAP 10) 10 F.SQUAT #40/25 250 mt ROW MOBILITY AFTER CLASS

WL COMPLEX 6 SET: 1 P. SNATCH +  1 DIRECTLY IN OHS + 1 HANG SQ SNATCH # MEDIUM CLIMBING REST AS NEEDED INTERVAL WOD 1’ ON / 30’’ OFF X 8 RNDS 6 WB 9/6 6 DB SNATCH 20/15

SKILL PLYO WORK PLATE PARALLETTE BOX WOD 3 ROUNDS FOR TIME  ( 10’ CAP) 15 Pull ups 10 mt Hsw/ 20 bear walk 16 Alt kb snatch #24/16kg DUE BATTERIE, UNA LAVORA, UNA GIUDICA

Team Wod in pairs with only one person working at once For time 100 Cal Air Bike 800 mt Run 100 cal Row 800 mt Run 100 Cal Air Bike 800 Run

GYMNASTIC SKILL KIPPING PULL UP WOD 12’  AMRAP 20 ALT DB CLEAN #25/15 10 DB GOBLET SQ 10 BURPEES

WL COMPLEX 5 SET: 1 P.CLEAN + 1 THRUSTER + 2 POWER JERK #MEDIUM CLIMBING REST AS NEEDED WOD 3 RNDS FOR TIME (15’ CAP) 17 P.SNATCH #40/25KG 17 TTB 17 PUSH UPS H/R

WOD CASH IN 1000 MT RUN THEN 100 SYNCRO AIR SQUAT 100 SYNCRO SIT UPS 300 DU/ 600 SU I GO YOU GO THEN CASH OUT 1000 MT RUN

FUNCTIONAL BODY BUILDING 3 SET: 7 STRICT PULL UPS 10 DB PRESS ON THE FLOOR ( MOVIMENTO STILE PANCA MA A TERRA) 10 DB OH REVERSE LUNGE (5DX/5SX) REST AS NEEDED MOVIMENTI SEMPRE BEN CONTROLLATI E DI QUALITA’ , QUINDI SCALARE IL PESO AL MINIMO PROBLEMA INTERVAL WOD 1’ON/30’’ OFF X 10 RNDS = 15'

WL 5 SET OF: 3X 3’’ PAUSE (knee) P.SNATCH #MEDIUM CLIMBING (NO T&GO, SINGOLE) REST AS NEEDED WOD (CAP15’) FOR TIME 4 ROUNDS : 12 DEADLIFT #100/75 12 HSPU / 14 PUSH UPS 200 MT RUN

WOD For time Team of 2 switch as needed 5 round of 20 bear complex ( 1 rep = 1 PC+1 FS+1 PP + 1BS+1 PP) @50/35 kg Each round perform 20 Burpees Pull-Up