FUNCTIONAL BODY BUILDING 4 SET ( 15 MIN) 5 TEMPO RING ROW  4/3/4/1 7 TEMPO PUSH UPS  4/3/4/1 6 dx TEMPO DB ROW 4/3/4/1 6 sx TEMPO DB ROW 4/3/4/1 REST AD NEEDED INTERVAL WOD 1’ ON/ 30’’ OFF X 6 ROUNDS M.E ROW M.E THRUSTER # 40/25

WL 5 SET OF 3 X ( 1 SNATCH DL + 1 SNATCH PULL ) # HEAVY CLIMBING WOD  AMRAP 13’ 15 TTB / 20 K2C 20 BOX JUMP OVER 10 DL #80/55

WOD KB IS YOUR FRIEND 200 MT RUN FARMER CARRY ONE KB #24/16 50 A.SWING  #24/16 200 MT RUN FARMER CARRY ONE KB #24/16 50 GOBLET SQUAT #24/16 200 MT RUN FARMER CARRY ONE KB #24/16 50 KB SDHP #24/16 200 MT RUN FARMER CARRY ONE KB #24/16 50 alt kb Hang C&J ( 25dx/25sx)

Team wod of 2 For time : Partner A completes from 10 to 1 Dumbell Thruster @20/10 kg Partner B completes from 1 to 10 Dumbell Snatch @20/10 One set each "I go you go" Every set both  partner perform 1 rope climb Then switch Partner B completes from 10 to 1 Dumbell Thruster @20/10

"McGhee" Complete as many rounds in 30 minutes as you can of: 275 pound Deadlift, 5 reps 13 Push-ups 9 Box jumps, 24 inch box

WL 6 set: 1 P.clean + 3 Split Jerk # medium climbing Rest as needed WOD AMRAP 12’ 20 Plate GTO 20/15kg  15 Squat with plate 10 Burpee on the Plate

GYMNASTIC COMPLEX 8’ EMOM 4 KIPPING K2CHEST + 3 1/2 TTB (gambe tese)  +3 TTB Scaled: 5 strict K2C + 3  1/2 KIPPING TTB (gambe tese) 4 v-ups WOD 5 ROUNDS FOR TIME ( Cap 15’) 12 P.CLEAN #60/45 8 HSPU / DEFICIT PUSH UPS  / PUSH UPS 40 DU/ 80 SU

WOD FOR TIME 5 ROUNDS OF ( CAP 10’) 15 BOX JUMP 200mt  RUN 2’ REST 5 ROUNDS OF (CAP 10) 10 F.SQUAT #40/25 250 mt ROW MOBILITY AFTER CLASS

WL COMPLEX 6 SET: 1 P. SNATCH +  1 DIRECTLY IN OHS + 1 HANG SQ SNATCH # MEDIUM CLIMBING REST AS NEEDED INTERVAL WOD 1’ ON / 30’’ OFF X 8 RNDS 6 WB 9/6 6 DB SNATCH 20/15

SKILL PLYO WORK PLATE PARALLETTE BOX WOD 3 ROUNDS FOR TIME  ( 10’ CAP) 15 Pull ups 10 mt Hsw/ 20 bear walk 16 Alt kb snatch #24/16kg DUE BATTERIE, UNA LAVORA, UNA GIUDICA