ILENIA’S WOD (cap 25’) CASH IN: 800 mt RUN         Then 3 ROUNDS FOR TIME: 6 CLEAN (any style)  #70/50kg 12 KIPPING HSPU 18 BURPEES BOX JUMP OVER CASH OUT 800 mt RUN 

BACK SQUAT + COMPLEMENTARY EXERCISES 5 SET OF: 5 PAUSE BACK SQUAT #MEDIUM CLIMBING 5 BB PAUSE GOODMORNING #light weigth REST AS NEEDED WOD AMRAP 10’ 6 Pull ups 12 SDHP #40/25 20 SIT UPS

OPEN  18.4

Team of 2  Wod for time  Cap 30' 21 -15 - 9 - 6 - 3 Snatch any stile 50/35 Kg Toes to bar Each member must perform total reps;  switch between members is allowed until total reps is performed  . Between round members run together  400-300-200-100 mt run

DEADLIFT STRENGTH NO T&GO 6 X 3 reps #across heavy weight 2’ REST BTW set WOD (cap 12’) FRAN 21/15/9 THRUSTERS #43/30 PULL UPS

GYMNASTIC CONDITIONING EMOM 12’ 10/13 TTB MAX EFFORT DU (50’’) ACTIVE REST ON ROWER WOD 4 ROUNDS FOR TIME ( CAP 15’ ) 12 ALT KB SNATCH #24/16 switch every 6 reps 20 ONE KB FRONT RACK LUNGES switch hand every 10 reps 13 burpees

WOD For time (cap 20’) Buy in 1000 mt ROW THEN 4 ROUNDS OF: 10 POWER CLEAN #60/45 10 Front Squat @60/45 10 HSPU / 15 DEFICIT PUSH UPS/ 15 PUSH UPS CASH OUT 150 DU

PUSH PRESS + COMPLEMENTARY EXERCISES 4 SET OF: 5 PAUSE (in dip) PUSH PRESS #medium climbing Db PRESS  6 DX + 6 SX #light across WOD 10’ AMRAP 7 SQUAT SNATCH 60/45 10 C2B

 WOD ( TEAM OF 2)  Repeat for 10 rounds Minute 1- Max effort Wall Ball Shot 9/6 kg Minute 2 - Max effort Weighted step up with double DB 20/10 Kg Minute 3 - Max effort STO 50/35 kg ( from the ground) Switch as needed Score is total reps

STRENGTH TEST 1 RM DEADLIFT WOD FOR TIME (12’ cap) 6 rounds: 10 Alt Hang Power Db Snatch #20/15kg 6 Burpee 20 DU / 60 SU