TEAM WOD OF 2 2K Row switch every minute then 10 rounds of: 10 DB Thruster 10 Burpees - switch every round

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WARM UP WOD 3 rounds not for time of: 10 OHS narrow grip 10 Dog Up & Dog Down STRENGTH A1. Front Squat – 4 x 3 A2. One Arm DB Row – 4 x 6 A3. Ring Row Hold – 15”-20” in tenuta isometrica nella top position WOD 3 rounds for time: 30m OH

WARM UP 10’ Groups Dynamics & Mobility STRENGTH 10’ EMOM of: odd – 6/8 Dip even – 3 Deadlift WOD For time : 20 Deadlift 200m Run 15 Deadlift 400m Run 10 Deadlift 800m Run

WARM UP WOD 3 rounds not for time of: Shrug Up/Down Hang on Bar 10 – 15 Hip Swing hang on bar TEAM WOD OF 2 20’ AMRAP 30 DU 3 Hang Power Clean 1 rds di Cindy

WARM UP 10’ Groups Dynamics & Mobility STRENGTH A. Back Squat – 4 x 4 B. KB Thrusters – 5’ for max reps WOD 3 rounds for time: 500m Row 10 Burpee a piedi uniti

WARM UP WOD 3 rounds not for time of: 10 Burpees 4 TGU (2DX+2SX) STRENGTH A. Strict Press + Push Press – 5 x 1 + 3 WOD 4 RFT 20 KB Swing 30 DU 40 Sit Ups

Warm Up Group Dynamics and Mobility TEAM WOD With a Conga – line style, Each member of the team must complete 3 Rounds of: 15 Box Jump Overs 20mt  Bear Crawl @15/7,5kg 25 KTE 30 Wall Ball @9/7kg

WARM UP WOD 3 rounds not for time 3 Wall Climb 5 Pull Ups/Ring Row 10 Face the Wall Squat with stick in OH position and hold 3” sticking point STRENGTH A1. Front Squat – 4 x 5 1’ di rest A2. Barbell Rows - 4 x 5 1’ di rest WOD 10’ AMRAP of:

WARM UP WOD 3 rounds not for time 2 TGU 5 Back Extension 1’ DU practice WEIGHTLIFTING A. Snatch Lift Off + Hang Power Snatch - 5 x 1 + 1 WOD Tabata Sit Ups 1’ di rest Tabata Row for calories 1’ di rest 5' AMRAP of 10 Push Ups 5 SDHP