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

WL Snatch DL + Hang Power Snatch + OHS - 1 + 1 + 1 EMOM 10’ WOD AMRAP 10’ Ladder up 3,6,9,12.. Abmat Sit Up Power Snatch @40/30Kg OTB Burpees

WOD 5 Rounds of: 1’ Max Pull Ups 1’ Max Push Up 1’ Max Cal row 1’ Max Air Squat -Rest 2’ after each rounds

Strength Back Squat – 6 x 4 @ climbing weight WOD 4 Rounds @ 20/10 Kg of:: 10 DB Hang Squat Clean 25 DU/50SU 10 DB Burpees 25 DU/50SU 10 DB Push Press 25 DU/50SU

Drag me to Hell- team Wod dei Fall Series

MIDLINE 4 Rounds of: 10 Strict K2E 20 Mountain Climber 30” + 30” Lateral side plank WOD 3 Intervals 3’ON, 2’ OFF AMRAP 10 Box Jump 10 KB Snatch alt arm @24/16 Kg

Gym Strenght: Emom 10' min1: Handstand Hold 30" min2: Superman Hold 30-40" Wod: Fallseries "Hangman"