TEAM WOD of 2: AMRAP 30’- switching as needed: 50 Back Rack forward Lunges alt leg @ 50/35 Kg 30 SYNCRO Bar Facing Burpees (both members perform together & syncro burpees) 50 Back Rack forward Lunges alt leg @ 50/35 Kg 30 SYNCRO Knee to elbows (both members perform together & syncro k2e) 50 Back

MIDLINE: 3 Sets for quality: Mountain Climber - 20 reps alt leg Abmat Sit Ups -15 reps Strict K2E - 10 reps Max Tuck Hold on the bar -rest 1’ WOD: 3 Rounds of: 400mt Run 9 Deadlift @100/75 Kg 12 Strict HSPU or Pike push

Strength: 2RM Front Squat WOD: 5 Intervals 1’ 30” ON, 1’30” OFF 300mt M / 250mt W Row Max Effort Hang Power Snatch @35/25 Kg

  TEAM WOD of 2: “I go, You go” as needed AMRAP 20’ 100 DU or 300 SU 50 Wall Ball@9/6Kg 40 Burpees 30 KB SDHP @ 32/24 Kg 20 DB Snatch alt Arm@20/10Kg 1000 my Run ALL TEAM TOGETHER

WL: Hang Power Snatch - Heavy Double of the Day WOD: AMRAP 10’ 5 Powert Snatch @60/40Kg 10 Push Ups hand off 15 Air Squat

STRENGTH: EMOM 10’ - 1 barbell taken from the ground , same weight Odd: 10 reps Back squat Even: 5 reps front squat WOD: 7 Rounds of: 7 Power Clean @ 80/50 Kg 9 Wall Ball @ 9/6 Kg 12 Down & Up

GYM SKILLS: ROPE CLIMB WOD: For time: 50 1-arm-DB-Snatch 20/10 Kg (alternating) 50 Burpees Box Jump Overs 1 k RUN

  Giovedi EMOM 12’ Min1 - 30” Hand Stand Hold Min2- 30” Tuck crunch Min3- 30” DB see saw press WOD: 4 Intervals 2’ON, 2’OFF 300mt M/ 250mt W Row AMRAP 5 TTB 5 DB Hang Power clean & Push Press @20/10 Kg

  Couple team wod: 20’ AMRAP: 5 Bar Muscle Ups or 10 c2b/ Pull ups 6 Sync plate gto 8 Sync burpees over plate 60 du/150su

HERO WOD THREE WISE MEN.