REINFORCE YOUR CORE 5 SET OF: 10 GHD SIT UPS WITH PLATE ACCUMULATE 20’’ BAR L-SIT ACCUMULATE 40’’ PLANK WITH PLATE REST AS NEEDED WOD 5 RNDS FOR TIME (CAP 15’) 9 STOH 50/35 15 PULL UPS 21 PUSH UPS

Team wod of 2 100 Power Snatch @40/30 kg 100 Toes to bar 100 Thruster @40/30 kg Both athletes perform 10 burpees  every time the movement is broken

DU CONDITIONING ALT EMOM 10’ 30’’ RING HOLD 40 DU/60 SU WOD 2’ MAX REPS BURPEES 2’ REST THEN FOR TIME ( CAP 12’) 4/8/12/16/20/24 R.SWING #32/24 24/20/16/12/8/4 SIT UPS

OH STABILITY EMOM 8’ 4 STOH 40/25KG + 10’’ BB PAUSE OH ( TOP POSITION)  WOD AMRAP 12’ 3 HANG P.CLEAN 40/25 5 F.SQUAT 200mt RUN

FUNCTIONAL BODY BUILDING 4 SET - 4 TEMPO GHD HYPEREXT - 5 TEMPO BAND GOODMORNING 6 TEMPO KB DL * salita lenta, discesa normale WOD AMRAP 1/2/3/4 ……… UNTIL 13’ BOX JUMP PULL UPS

TEAM OF 2 3 ON’ 1’ OFF X 8 RNDS  ROW +  MAX EFFORT SINCRO ALT DB SNATCH 20/15 ASSAULT BIKE + MAX EFFORT SINCRO F.RACK ONE DB LUNGES  20/15 RUN + MAX EFFORT SYNCRO GOBLET SQUAT 20/15 ROW= RX: 400 MT (200mt each) SCALED 300MT ( 150 each) ASSAULT BIKE: 18 CAL ( 9

WL SQUAT SNATCH 5 SET 2 PAUSE SQUAT SNATCH ( PAUSE IN BOTTOM POSITION)   #ACROSS MEDIUM WEIGHT  NO T&GO REST BTW THE SETS WOD 4 ROUNDS FOR TIME (15’ CAP) 15 PUSH UPS 4 BAR MUSCLE UPS/ 6 C2B/ 6 PULL UPS/ 10 RING ROW 10 P. SNATCH #40/25

Team of 2 Amrap 25', switch as needed 2 Wall Ball Shot @ 9/6 Kg 2 Box Jump over 200 mt run together Increase WB and BJ by 2 reps every round

WL RX IN 15’ FIND 1 RM C&J (any style) BEGINNER TECHNICAL  WORK WOD 10’ AMRAP  10 1 ARM KB THRUSTERS #24/16 ( switch arm every 5 reps) 30 DU / 60 SU

CONDITIONING EMOM 12’ 7/12 BURPEES 13/16 A.SWING 24/16 REST WOD FOR TIME (CAP 12’) 21/15/9 P.SNATCH 40/25 TTB