WARM UP WOD 2 rounds not for time 200m Run 10 Sit Up 10 Hip Extension 250m Row 10 Push Ups 10 Jumping Pull Ups STRENGTH A1. Back Squat – 3 x 6 – 8 1’ di rest A2. Strict Press – 3 x 6 – 8 1’ di rest prima di ripartire da A1

3 rounds not for time Wall Angels 2’ practice positioning and execution DU 1’ practice 16’ EMOM odd - 8 DB Lunges (4/4) even – 8 One Arm DB row (4/4) WOD For time: 400m Run 30 Burpee Pull Ups

WARM UP 10’ Groups Dynamics & Mobility STRENGTH Deadlift - 4 x 5 – 7 WOD 12’ AMRAP of: 10 Wall Ball 8 Sit Up 6 Ring Rows

WARM UP WOD 3 rounds not for time 20m Bear Crawl 10 Backward Walking Lunges 5 GHD SIt Ups WOD 20’ AMRAP 5 Over the box Jumps 10 KB Swings 200m Run

WARM UP WOD 3 rounds not for time 10 Face the Wall Squat with stick in OH position and hold 3” sticking point 10 Kneeling Banded Hip Thru 10 Hip Swing hang on bar WOD For time: 15 – 12 – 9 – 6 – 3 Floor Press/ Push Up Pull Ups

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

Closed

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