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

WARM UP WOD 3 rounds not for time 5 GHD Hip& Back Extension 10 Down& Ups 15 Step Ups on box  SKILLS Pistol progression  WOD 6 Intervals, 2’ON, 2’ OFF 200mt Row ME Negative Pistols

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 3 For Time: 150 1-Arm-KB Swing @24/16 150 Sit Ups 150 Burpees over plate 150 OH Plate Sit Up @10/5kg 150 Russian KB Swing @24/16kg