WARM UP WOD 30” Tripod Headstand 1’ DU practice 10 OHS with stick and hold 3” sticking point STRENGTH A1. Back Squat – 3 x 10 - 12 1’  rest A2. GHD Sit Ups – 3 x 15 1’  rest WOD For time: 50 KB Front Squat 100m Bear Crawl 1000m Row

WARM UP WOD 3 rounds not for time 10 Plank Side Walk (5dx/5sx) 10 Cuban Press STRENGTH 12' EMOM odd - 5 Deadlift even – 10” - 15” L- Sit hold on parallettes WOD 15’ On the Clock 5’ AMRAP 5 Push Ups 10 Air Squat 15 KB Swing 1’ di rest 9' AMRAP of:

WARM UP 10’ Groups Dynamics & Mobility STRENGTH A1. DB Walking Lunges – 4 x 20 (10/10) 1’ di rest A2. Ring Rows – 4 x 5 - 7 1’ di rest prima di ripartire da A1 WOD 12’ AMRAP 200m Row 10 TTB/KTE/KTC 25 Burpees

WARM UP WOD 10' Group Dynamics & Mobility STRENGTH Snatch Grip Push Press Behind the Neck – 4 x 3 SKILLS Rope Climb WOD 10’ AMRAP 3 Pike Push Up 5 Hang Power Clean 7 SDHP

WARM UP WOD 3 rounds not for time 15 Dog Up & Dog Down 15 OHS @empty bar 30” Superman Hold STRENGTH A1. Back Squat – 4 x 3 1’ di rest A2. Strict Pull Ups – 4 x 5 – 7 1’ di rest prima di ripartire da A1 AEROBIC DEVELOPMENT Row – 5

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 3 15 Power Clean 20 DB Snatch 30 Wall Ball - Conga - Line Style

WARM UP WOD 2 rounds not for time 200m Run 10  Sit Ups 15' Superman Hold 250m Row 10 Push Ups SKILLS Handstand Walk practice per 10’ WOD 10 rounds for time: 3 DB Thrusters 5 Pull Ups 7 V – Up

WARM UP WOD 3 rounds not for time Wall Angels 2’ practice positioning and execution CTB practice per un totale di 15 reps STRENGTH A1. Good Morning -4 x 7 1’ di rest A2. DB Strict Press – 4 x 6 1’ di rest prima di ripartire da A1 WOD 3 rounds of: 25 Wall

WARM UP 10’ Groups Dynamics & Mobility STRENGTH A1. KB Snatch - 4 x 10 (5/5) A2. KB Front Rack Carry – 4 x 50m - 2’ di rest WOD For time: 25 GTOH @Heavy 25 Burpee Pull Ups/ High Target 25 Front Rack Lunges

OGGI SIAMO CHIUSI E VI AUGURIAMO UN BUON NATALE... VI ASPETTIAMO SABATO 27