WOD AMRAP 25’ 400mt Run -then- 3 rounds: 10 Hang Power Clean @50/35kg 10 Box jump over

WARM UP: 10’ Groups Dynamics & Mobility WL A- Hang Muscle Snatch + Snatch balance 5 x 5+5 @ empty bb or light weight B- Squat Snatch - 1RM of

WOD Interval 30” ON, 30” OFF x 20 Intervals NB Riprendi il round da dove lo interrompi alla fine dell’intervallo precedente. 9 Wall Ball@9/6Kg 7 DB Push Press@20/10kg 7 V

STRENGTH & GYM STRENGTH: A1- Db complex : p.clean + hang sq. clean + push press + thruster @climbing 4/3/2/1 A2- Knee to elbow strict 4 x 6/8 A3 -

Team di 2 - Switch as needed 30  Heavy DL (100/80 kg ) 40  Pull up 50  Hand stand Push up 40  Toes to Bar 30  DL  (100/80 kg ) *

DEADLIFT STRENGTH   T/GO DEADLIFT #heavy climbing 5-5-3–3-2 2’ REST BTW SET WOD (cap time 15’) 21/15/9 P.clean #50/35 Sit ups Push Press

ENDURANCE+ GYMNASTIC ALT EMOM 12’ 15/13 Cal Row (max 50’’ work) 10 KIPPING HSPU/ 15 PUSH UPS (MAX 30”) 1’REST WOD (cap time 15’) 3 Rounds for time 30 R.SWING

WOD (cap 20’) 5 rounds 400 mt run 10 hang power snatch #40/30 kg 8 TTB

STRENGTH + GYMNASTIC 5 set of: 5/5/3/3/2 F.squat # medium climbing  5 dx/ 5 sx 1 leg dumbbell  deadlift ( peso che permetta di mantenere movimento tecnico) 30” dx/ 30

OPEN !!!!! 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks #50/35 lb 14 / 12-cal. row