Gymnastic & Strength 4 Sets of: A1- Bench Press - stop 2” on chest - reps 5@climbing A2- Strict Pull ups reps - Max Reps A3- Plank hold on elbow

Gymnastic & Strength 3 Sets of: A1- Back Squat  4 x 5-4-3-3 @climbing A2- V Ups reps 15-20 WOD 12’AMRAP: 9 Squat Snatch @ 40/30Kg 6 TTB 3 Bar muscle

Gym EMOM 12’ Min 1 - Rope climb Min2 - HS Hold Facing the wall - 20”-30” Min3 - GHD Hip Extensions - 8-10 reps WOD For time: 200mt Run

WOD AMRAP 30’ 30 Burpees 50 Double Unders 30 box Jump overs 50 Double Unders 30 m / 20 w Calories Row 50 Double Unders 30 DB Hang power Clean

WOD  6 Intervals 2’ ON/2’ OFF (AMRAP): 200mt Run 12-15 Wall ball @9/6Kg ME KB Swing@24/16Kg

WL Push Jerk + Split Jerk - EMOM 12’ - 2+1 /1+2 (alterna ogni minuto) - lavoro tecnico WOD 5 Rounds of: 10 m / 6 w Pull Ups 12

SATURDAY TEAM WOD of 2 Switch as needed For time complete: 100 Squat Clean@50/35Kg 80 V Ups 60 Burpees Box jump over 40 SDHP @50/35Kg 20 Wall climb 100 DU

  EMOM 12' ODD: 6-10 BURPEES EVEN 10 KB GOBLET SQUAT #24/16 WOD: 5 INTERVALS 1'30'' ON/1'30 OFF 15KB SWING #32/24 ME DU

GYMNASTICS Skills KIPPING TTB WOD: 5 Rounds of: 10 Deadlift @70/50 kg 7 Box jump overs 5 TTB

WOD: 6 Rounds of: -400mt Run -20 M/15 W Push up H/Off -10 KB Swing @ 32/24 Kg -5 Hang Power Clean @70/50Kg