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WARM UP WOD 3 rounds not for time 3 pull ups 5 dog up & dog down 10 face The wall squat with Stick in OH position and Gold 3" sticking point WOD 21-15-9 Thruster KB swing

WARM UP WOD 3 rounds not for time 2 TGU 5 Back Extension 1’ DU practice 16’ EMOM odd - 6 /8 Back Squat even – 40” Plank on Elbows WOD 800m Run 1’ di rest 1’ GHD Sit Ups for max reps 1’ di rest 1’ Push Press for max reps

WARM UP 10’ Groups Dynamics & Mobility STRENGTH A1. Bench Press - 3 x 6 – 8 1’ di rest A2. Ring Rows – 3 x 6 – 8 1’ di rest A3. Deadlift – 3 x 8 – 10 1’ di rest prima di ripartire da A1 WOD 5 rounds for time of: 250m

WARM UP WOD 3 rounds not for time 10 Face the Wall Squat with stick in OH position and hold 3” sticking point 10 One Arm KB Press bottoms up (5/5) 10 Lateral Bear Crawl (5dx/5sx) AEROBIC DEVELOPMENT Run – 4 x 400m 3’ di rest tra le ripetute SKILLS Wall Climbs

WARM UP WOD 3 rds not for time Wall Angels 2’ practice positioning and execution 10 Snatch Grip Press btn + OHS STRENGTH Front Squat - 4 x 5 WOD 7’ AMRAP 10 DB Snatch alternating 10 V – Ups

TEAM WOD OF 2 50 Pull Ups 100 Wall Ball 150 Deadlift 100 Wall Ball 50 Pull Ups - I Go You Go

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WARM UP WOD 30m Bear Crawl 10 Knee to Chest 10 Face the Wall Squat with stick in OH position and hold 3” sticking point STRENGTH Bench Press – 4 x 5 – 7 WOD 12’ EMOM minute 1 – 30” Hollow Body Hold minute 2 – 30” DU minute 3 – 1/3 Wall Climbs

3 rounds not for time 10 KB Russian Swing 10 Ghd Sit Ups 14’ EMOM odd - 5 Push Press even – 5 Deadlift WOD “ Annie” 50 – 40 – 30 – 20 – 10 DU Sit Ups