MIDLINE CONDITIONING 12’ EMOM 1) 30’’ PLANK 2) 30’’ LATERAL PLANK DX 3) 30’’ LATERAL PLANK SX 4) bar l-sit ( in the minute accumulate 30’’ of work) INTERVAL WOD 5 rounds of: 2’ ON/ 1’ OFF AMRAP 6 BOX JUMP OVER 5 CLEAN AND JERK #50/35 4 TTB

STRENGTH TEST 1 RM F. SQUAT WOD AMRAP 12’ 1/2/3/4/5/6/7/…….. P.snatch #40/25 Bar Mu/ C2b(x2) / pull ups (x2)

“EASY” CHIPPER 800 mt RUN 70 AIR SQUAT 40 KB CLEAN #24/16 160 DU 50 PUSH UPS 30 SIT UPS PLATE #10/5KG 1000mt ROW

STRENGTH TEST 1 RM PUSH PRESS WOD FOR TIME (cap 15’) 5 rounds 10 kb SDHP #24/16 14mt kb OH lunges  15 front burpees over the kb

Team Wod of 2 switch as needed  60 ring dip 100 sit up weighted (medball 9/6 kg ) 100 back squat 50/35 kg 100 Burpees OTB 100 DL 80/65 kg

SORPRESA!!!!!!

GYMNASTIC COMPLEX 6’ EMOM ( AVANZATO 3/3/3 - INTERMEDIO RX 1-1-1 - SCALED 2 PULL UPS/ 2 K2C/ 1 PULL UPS) 3 KIPPING PULL UPS ( BUTTERFLY NOT ALLOWED) 3 TTB 3 C2B (BUTTERFLY ALLOWED) WOD 15’ AMRAP 10 Burpees 7 Hspu /14 PUSH UPS  12 ALT Db Snatch #25/15

WL COMPLEX SNATCH 5 set of : 1 DL / 1 HANG P.SNATCH / 1 BTK P. SNATCH / 1 P.SNATCH #medium climbing INTERVAL WOD: 12 ROUNDS OF 30’’ ON/ 30’’ OFF (12’) MAX EFFORT DL #60/45 MAX EFFORT Goblet squat # 24/16 MAX EFFORT Push ups

WOD 5 rounds for time of: Run 400 meters 15 thrusters 40/25

SKILLS: RING MU WOD 3 RNDS FOR TIME (cap 9’)   ( si lavora in due batterie, uno lavora, uno fa judge) 5 SQ CLEAN 80/50 4 RING MU Scaled : 4 BAR MU/ 6 C2B / 6 PULL UPS ( DONNA C2B è considerato RX) 20 DU / 40 SU