BB COMPLEX 6 SET 1P.SNATCH + 1 SQ SNATCH + 2 OHS #MEDIUM CLIMBING T/GO WOD 12’ AMRAP 12 DEADLIFT #80/50 8 C2B / 10 PULL UPS / 13 RING ROW

DURANTE CORE COMPLEX 4 SET OF 10 HOLLOW ROCKS 10 V-UPS 10 TUCK UPS 10’’ HOLLOW HOLD 1’ REST WOD 5 RNDS FOR TIME (cap 13') 200 mt RUN 10 P.SNATCH #40/25

STRENGTH 6 SET 3 REPS OF PAUSE BACK SQUAT #MEDIUM CLIMBING REST AS NEEDED INTERVAL WOD 3’ ON 1’ OFF X 4 6 TTB/ 12 K2C 6 BURPEES BOX JUMP OVER MAX EFFORT HANG POWER CLEAN #50/35

WOD EMOM 27' 200mt ROW 10/20 THRUSTER #40/25 REST 50 DU/70 SU 10/20 WB 9/6KG REST 10 HSPU/15 PUSH UPS MAX EFFORT DB SNATCH #20/15 REST

WL 5 SET 1 P.CL + 3 SPLIT JERK  #MEDIUM CLIMBING WOD 4 RNDS FOR TIME (13’ CAP) 12 A.SWING #24/16 4 MU 12 BURPEES

TEAM WOD (OF 2) AMRAP 30’ 60 GOBLET SQUAT #24/16 (switch every 10 reps) 400 ROW (200 each) 60 KB PUSH PRESS ONE HAND  #24/16 400 MT ROW 40 PULL UPS 400 MT ROW 60 PUSH UPS 400 MT ROW

9’ GYMNASTIC TABATA (20’’ ON 10’’ OFF) - ME PULL UPS STRICT - HANDSTAND (FACE WALL) HOLD - REST - HOLLOW POSITION - ME V-UPS - REST WOD  (CAP 10’) 2 RNDS FOR TIME 20 F.SQUAT #40/25 20 A.SWING #24/16 80 DU/160 SU

WL EVERY 1’30’’ X 8 RNDS 1 P.CLEAN PAUSE DIRECTLY 3 THRUSTERS #MEDIUM CLIMBING WOD (AMRAP 13’) 6 PUSH PRESS #60/45 9 DEADLIFT 200mt RUN

STRENGTH 6 SET 3 BENCH PRESS #HEAVY CLIMBING REST AS NEEDED BTW SET WOD INT 3’ ON 1’ OFF X 4 10 C2B/12 PULL UPS/15 RING ROW 5 P.SNATCH ME LAT BURPEES

WOD TEAM OF 2 CASH IN 2000 ROW (SWITCH EVERY 250MT) THEN 40/20/10 (SWITCH EVERY 5 REPS) TTB/K2C X2 BOX JUMP OVER OHS #40/25 CASH OUT 2000 ROW (SWITCH EVERY 250MT)