WARM UP WOD 30” Handstand Hold back to the wall 1’ DU practice 10 Face the Wall Squat with stick in OH position and hold 3” sticking point STRENGTH Barbell Cuban Press – 4 x 12 - rest 90” tra i rds WOD 7’ AMRAP of: 6 OHS @ 30/20kg 6 TTB

10’ Groups Dynamics & Mobility TEAM WOD OF 2 5 rounds each members of: 30 Wall Ball @9/7kg 20 Burpees 10 Calories Row

WARM UP WOD 3 rounds not for time 10 Plank Side Walk (5dx/5sx) 10 One Arm KB Bottoms Up Walk (15m dx/15m sx) STRENGTH 12’ EMOM odd - 5 Deadlift even – 10” - 15” L- Sit hold on parallettes WOD For Time: 750mt Row 9 Hang Cluster @45/30kg 500mt Row 15 Hang Cluster 250mt

WARM UP 10’ Groups Dynamics & Mobility WL 3-Position Clean (MidThigh-Below Knees-Ground) - 4 X 1+1+ 1, rest as needed WOD: 12’ AMRAP of: Ladder up 3-6-9-12-... Power Clean @50/35kg Knee-to-Elbows  

WARM UP WOD 3 rounds not for time 15 Dog Up & Dog Down 15 OHS @empty bar 30” Superman Hold STRENGTH A1. Back Squat – 3 x 3 1’ di rest A2. Strict Pull Ups – 3 x 5 – 7 1’ di rest prima di ripartire da A1

WARM UP 10’ Groups Dynamics & Mobility SKILLS TTB - Practice for 15’ WOD 2'ON 2'OFF * 6 Intervalli 300 m ROW Max Effort Push Press @ 40/25 KG

WARM UP WOD   2 rounds not for time 1’ Jump Rope 10 Jumping Pull Ups 10 Superman Arch 1’ Jump Rope 10 Jumping Pull Ups 10 Tuck Crunch WOD 10 rounds for time: 6 DB Snatch Alt arm @20/10kg 6 Burpees Box Jump

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 2 –I go, You go, as needed 3 Rounds of: 30 Cal Row 30 KB Swing @24/16 30 Wall Ball @9/7kg 30 OH Plate Walking Lunges @20/10kg 30” Superman hold

 WARM UP DOUBLE TABATA (8’ in total, 20”ON, 10”OFF) Alternating Jumping Jack and Mountain Climber WL Hang Squat Snatch + Hang Power Snatch - 6X 1+ 1, rest as needed WOD AMRAP 15’ 6 KB Snatch Alt arm @20/12kg 12 KB Swing 24 Double Unders

WARM UP WOD 4 rounds not for time 20m Backward Bear Crawl 10 Backward Walking Lunges STRENGTH Bench Press - 7 X 3, tempo 33x1, rest as needed WOD 12’ AMRAP 200mt Run 7 Front Squat @60/40kg 7 Burpees 7 Toes-to-Bar