GYM RING MUSCLE UP 10’  EMOM: 1-3 reps/transition WOD 3 rounds of: 12 Pull Up 21 KB Swing @ 24/16 Kg 42 Sit Up

  WOD - 3 Rounds Rest 1:1 10 Clean&Jerk @ 60/40kg 20 Deadlift @ 60/40 KG rest 5' 5' Max Effort Burpees

WL A- SNATCH PULL 5 x 3 @ climbing B-SQUAT SNATCH + OHS - EMOM 10’ 1 + 2 @climbing WOD AMRAP 15’ 12 Alt leg Pistols 12 Push Ups 12 Power snatch @ 40/30 Kg

Angie: 100 Pull Up 100 Push Up 100 Sit Up 100 Squat

STRENGTH Back Squat tempo 2020 4 x 8 WOD For time: 10-9-8-7-6-5-4-3-2-1 Reps of: KB Swing @ 32/24Kg Burpees Box Jump  

MARTEDÌ WL Power Clean – EMOM 12’: 3 Reps @ climbing WOD 5 Rounds: 12 Thruster @ 40/30 Kg 9 C2B 7 TTB

GYM: KIPPING RING DIP EMOM 8’ Odd 3-5 Kipping Ring dip Even 30'' -40'' Superman Hold AEROBIC DEVELOPMENT 3 rounds of: 1’ For max DU 1’ Rest 1’ For Max mt Row 1’ Rest 1' For Max Sit Up 1' Rest

Strength Deadlift – 3RM of the Day in 5-7 sets WOD “Dead Fran” 21-15-9 Reps of: Deadlift @ 80/55Kg Pull Up

AMRAP 30’ 25 Burpees UB -Then- 2 Rounds of: 12 Tuck Crunch 9 Hang Power Snatch @ 35/25 Kg 6 Back Rack  lunges each leg

"THE CHIEF IS DEAD" 5 Cycles of 4 Minute each 3 Power Cleans (60/40 KG) 6 Push Ups 9 Air Squat 12 Deadlift 1' Rest Between Rounds