DEADLIFT STRENGTH   T/GO DEADLIFT #heavy climbing 5-5-3–3-2 2’ REST BTW SET WOD (cap time 15’) 21/15/9 P.clean #50/35 Sit ups Push Press

ENDURANCE+ GYMNASTIC ALT EMOM 12’ 15/13 Cal Row (max 50’’ work) 10 KIPPING HSPU/ 15 PUSH UPS (MAX 30”) 1’REST WOD (cap time 15’) 3 Rounds for time 30 R.SWING #32/24kg 20 BOX JUMP OVER 10 PULL UPS

WOD (cap 20’) 5 rounds 400 mt run 10 hang power snatch #40/30 kg 8 TTB

STRENGTH + GYMNASTIC 5 set of: 5/5/3/3/2 F.squat # medium climbing  5 dx/ 5 sx 1 leg dumbbell  deadlift ( peso che permetta di mantenere movimento tecnico) 30” dx/ 30 “ sx lateral plank WOD 12’’ amrap 12 DB P.CLEAN #20/15 9 BURPEES 7 WALL BALL 9/6kg

OPEN !!!!! 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks #50/35 lb 14 / 12-cal. row

Team of 2 Double Grace (60 Clean and Jerk ) Each member one full round 61/43 KG then Karen (150 Wall Ball)  9/6 kg (switch as needed) then 3000 mt row ( switch as needed )

GYM SKILL KIPPING RING DIP GYMNASTIC STRENGTH EMOM 12’ 30’’ HOLLOW BODY+ DIRECTLY 5 V-UP 20’’ RING HOLD 5/10 KIPPING RING DIP WOD (cap 15’) FOR TIME 5 BAR M.U / 7 c2b / 10 pull ups 20 alt DB SNATCH #20/15 4 BAR M.U / 6 c2b / 9 pull ups 30 alt DB

CONDITIONING 15 ’ Emom A) ROW 13/15 cal (max 50’’ work) B) MAX EFFORT KB SDHP #32/24 C) REST WOD 10’ AMRAP 5 P.SNATCH #40/30 10 OHS 15 DU

WOD FOR TIME 1000 MT ROW 80 AIR SQUAT 50 SIT UP 30 PUSH UPS 20 PULL UPS 30 BURPEES OVER THE BAR (lateral) 20 DEADLIFT #100/75KG AFTER WOD MOBILITY

PUSH AND PULL STRENGTH 4 SET OF:  5 PUSH PRESS from the ground (across medium) 7 C2B strict / 10 PULL UPS / 15 RING ROW REST 1’ WOD ( 15 min cap)  5 rounds : 5 CLEAN& JERK #60/40 KG 10 BOX JUMP OVER 15 TTB