WARM UP WOD 3 rounds not for time 10 Plank Side Walk (5dx/5sx) 10 One Arm KB Bottoms Up Walk (15m dx/15m sx) STRENGTH 12’ EMOM odd - 5 Deadlift even – 10” - 15” L- Sit hold on parallettes WOD For Time: 750mt Row 9 Hang Cluster @45/30kg 500mt Row 15 Hang Cluster 250mt

WARM UP 10’ Groups Dynamics & Mobility WL 3-Position Clean (MidThigh-Below Knees-Ground) - 4 X 1+1+ 1, rest as needed WOD: 12’ AMRAP of: Ladder up 3-6-9-12-... Power Clean @50/35kg Knee-to-Elbows  

WARM UP WOD 3 rounds not for time 15 Dog Up & Dog Down 15 OHS @empty bar 30” Superman Hold STRENGTH A1. Back Squat – 3 x 3 1’ di rest A2. Strict Pull Ups – 3 x 5 – 7 1’ di rest prima di ripartire da A1

WARM UP 10’ Groups Dynamics & Mobility SKILLS TTB - Practice for 15’ WOD 2'ON 2'OFF * 6 Intervalli 300 m ROW Max Effort Push Press @ 40/25 KG

WARM UP WOD   2 rounds not for time 1’ Jump Rope 10 Jumping Pull Ups 10 Superman Arch 1’ Jump Rope 10 Jumping Pull Ups 10 Tuck Crunch WOD 10 rounds for time: 6 DB Snatch Alt arm @20/10kg 6 Burpees Box Jump

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 2 –I go, You go, as needed 3 Rounds of: 30 Cal Row 30 KB Swing @24/16 30 Wall Ball @9/7kg 30 OH Plate Walking Lunges @20/10kg 30” Superman hold

 WARM UP DOUBLE TABATA (8’ in total, 20”ON, 10”OFF) Alternating Jumping Jack and Mountain Climber WL Hang Squat Snatch + Hang Power Snatch - 6X 1+ 1, rest as needed WOD AMRAP 15’ 6 KB Snatch Alt arm @20/12kg 12 KB Swing 24 Double Unders

WARM UP WOD 4 rounds not for time 20m Backward Bear Crawl 10 Backward Walking Lunges STRENGTH Bench Press - 7 X 3, tempo 33x1, rest as needed WOD 12’ AMRAP 200mt Run 7 Front Squat @60/40kg 7 Burpees 7 Toes-to-Bar

WARM UP WOD 3 rounds not for time 10 Face the Wall Squat with KB 10 Scapula retraction 10 Gymnastic Burpees WOD “CINDY” AMRAP 20’ 5 Push Ups 10 Pull Ups 15 Air Squat

WARM UP 10’ Groups Dynamics & Mobility WL STRENGTH Push Jerk – 6 x 4 WOD EMOM 16’ Odd – 7 MedBall Clean @9/7kg Even - 10/15 Cal Row