SKILL: ROPE CLIMB RX: accumulate 7/10 repetitions with a lot of recovery INTERMEDIO: SKILL (long rope) BEGINNER: learn the use of the feet (short rope) WOD 5 ROUNDS FOR TIME

"Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run

MIDLINE CONDITIONING 5 RNDS NOT FOR TIME 4 WALL CLIMB ( EVERY REP 10’’ OF PAUSE IN TOP POSITION) 40’’ DOUBLE KB HOLD IN OH REST AS NEEDED WOD FOR

BB CYCLING EVERY 1’ X 10’ 5-7 P.CLEAN T&GO #60/45KG WOD AMRAP 12 ’ 12 BOX JUMP 12 A.SWING #24/16 12 TTB/ 15 K2C

FUNCTIONAL BODY BUILDING 4 SET 5dx/5sx KB BULGARIAN SPLIT SQUAT ( gamba posteriore sul box) 5 dx/5sx ONE LEG BOX SQUAT (solo salita, senza peso) 5 dx/5sx ONE LEG DOUBLE

INTERVAL WOD TEAM OF 2 3’ ON 1’ OFF X  6 RNDS 22 cal ASSAULT BIKE ( 11 each, max 2’ of work) + MAX EFFORT DL #80/55 ( I

WL IN 15’ FIND 1 RM SNATCH ( ANY STYLE) BEGINNER TECHNICAL WORK WOD 5 RNDS FOR TIME  (13’ CAP ) 10 HSPU or scaled 15 DBs PUSH PRESS 15/10

Team of 2 - 7' Amrap Partner A : 20 mt bear crowl - Partner B Hang on the bar , then switch 1'rest 7' Amrap Partner A : 20

LEGS CONDITIONING EVERY 1’ X 8’ 10/15 REPS OF F.SQUAT FROM THE GROUND #40/25 WOD “ANNIE” (CAP 11’) FOR TIME 50-40-30-20-10 DU ( SU X 3 ) SIT UPS

GYMNASTIC 4/5 SET OF 30’’ HANG BAR (hollow position) 10’’ PAUSE HALF PULL UPS 10’’ PAUSE PULL UPS IN TOP POSITION REST AS NEEDED BTW EXERCISES WOD 13’ AMRAP 200