EMOM 12’: Odd: 10 KB Russian Swing @ 32/20Kg Even: 5-7 Strict Chin Up WOD: 30 Chest to Bar/ Pull Up 50 DL @60/40 30 Push Jerk @60/40 1000 mt Run

STRENGTH: A1- Thruster from Rack 4 x 5 reps @climbing A2- GHD Hip extension 4 x 10 A3 - “Star”lateral side plank - 4 x 30”+30” WOD: 15-12-9-6-3 of: Power Clean@ 70/45Kg Box Jump Over

EMOM 10’: Odd: 4 Kipping HSPU Even: 8 DB Lunges (Heavy) Partner Wod 3000 mt Row (I go You go) -directly into- 20-40-60-80-100 Reps: Double Unders (SU: x3) Sit Up

GYM: 3 Rounds 1' Max Effort Hollow Hold 1' Max Effort Tuck position on the bar 1' Max Effort Plank 1' Rest WOD: 14' AMRAP 12 DB DL @20/15 KL 9 DB Hang Squat Cleans 6 DB Push Jerks

STRENGTH: EMOM16’ Odd: FSQ (from the ground)- 5 reps @climbing start @50%1RM Even: HS Hold 20”-30” WOD: For time: 9-15-21 Sumo Deadlift High Pull @ 50/35Kg 12-9-6 STRICT HSPU or  PUSH UPS h/off

TEAM WOD of 2: 5 Rounds each- 10 in total - switch every rounds: 150mt Row 10 Thruster empty bb 5 Strict K2E -then- 50 Synchro tuck crunch -then- 10 Rounds each - 20 in total - switch every rounds: 100mt Run 10 Burpees 10 lunges (each leg total 20)

EMOM: 12' ODD: Heavy Squat Clean 2 reps EVEN: 3-4 Wall Climb WOD: Grace

SKILLS: Bar Complex EMOM 8-10’: 6 Hollow body/superman Swing + 4 Kipping Pull Up for quality + 6 Hollow body/superman Swing . WOD: For Time: 20-16-10 reps of: Hang Power Snatch @ 40/30Kg Front Rack Lunges@ 40/30 kg

STRENGTH: A1-  Deadlift  4x8 A2- Parallette Pass Through 4x 8 WOD: 5 Intervals 1’30” ON, 1’30” OFF 20 KB Swing @ 24/16Kg 10 Push Ups hands off ME Double Unders

WL: Push Jerk + Split Jerk + Split Jerk behind neck – 1+1+1 x 6-8 sets@ climbing WOD: 3 Rounds of: 10 Push Jerk @ 60/40Kg 200mt Run 10 Power Clean @ 60/40Kg 150mt Row

SKILLS: Kipping Ring Dip WOD: “Mary” AMRAP 20’: 5 HSPU or 5 Plate Push Up 10 Pistol alt leg or 10 Goblet Squat 15 Pull Ups

Surprise!

"Double Helen" 3 Rounds of: 800mt Run 40 KB Swing @ 24/16 Kg 20 c2b/ Pull Up

STRENGTH Front Squat – 2 reps @85% x 3 sets “The Chief” 5 Intervals of 3′ AMRAP: – rest 1′ b/t intervals 3 Power Clean @60/40kg 6 Push ups 9 Air Squat  

WL SN DEADLIFT + SN PULL + HANG PW SNATCH Every 90”x 8 - 3 + 2+ 1 @ climbing weight WOD 4 Rounds of: 21 Deadlift @ 50/35 Kg 12 Back Rack Lunges @ 50/35 Kg 40 DU or 80 SU

STRENGTH A1- Strict Press BN SN Grip 4 x 6-8 @ climbing weight A2- KB Windmill 4 x 6-8 each side WOD Ladder Up in 12’ 1,2,3,4.. DB Thruster @ 20/10 Kg DB Burpees @ 20/10 Kg

STRENGTH A1- Over Head Squat 5 x 10-8-6-4-2 reps @climbing A2- Tuck Hold (on the bar) 5 x max effort Rest 60” WOD For time: 1000 MT run 50 Wall Ball 20/14lbs 30 TTB/K2C

TEAM WOD, switch as needed AMRAP 35’ Cash in: 15 Rounds of Strict Cindy (5 strict pull up + 10 perfect gym push ups + 15 air squat) - switch every round- -then in the remaining time switching as needed- 30 Shoulder to Over Head 50/35 kg 60 cal row 30 Shoulder to Over Head 50/35

STRENGTH  A1- Strict  Pull Up 4 x 6-8 reps A2- Back Squat 4 x 10-8-6-4 reps @climbing starting from 65% A3- Tuck Crunch 4 x 12 WOD 3 rounds of: 400mt Run 12 Squat Clean @ 70/45 Kg

WOD “FGB” 5 Rounds of: 1’ Wall Ball @ 9/6 Kg 1’ SDHP @ 35/25 Kg 1’ Box Jump 1’ Push Press @ 35/25 Kg 1’ Cal Row 1’ Rest

GYMNASTICS EMOM 12’ Min 1 - HS Hold + HSPU Kipping - 15” + 4 reps Min 2 - Kipping Ring Dip 10-15 reps Min 3 - Stick ABmat Sit Ups - 8-10 WOD 4 Intervals 2’ ON 2’OFF AMRAP 6 Power Clean @60/40Kg 9 FSQ 12 push Ups h/off

WL POWER SNATCH – EMOM 10’ 3 Reps drop & go every rep @ climbing weight WOD AMRAP 10’ 10 Alt arm DB Snatch @ 25/15 Kg 10 Pull Up

STRENGTH Bench Press – 4 reps x 5 sets Esegui 1″ di stop al petto ogni rep. WOD For time: 30 OTB Burpees 15 Hang Power Clean @ 60/40 Kg 21 TTB 20 OTB Burpees 12 Hang Power Clean @ 60/40 Kg 15 TTB 10 OTB Burpees 9 Hang Power Clean @ 60/40 Kg 9TTB

WL HANG SQUAT CLEAN 2RM of the Day WOD AMRAP 8’ 8 Power Clean @ 55-65% above 8 TTB 8 Deficit Plate Push Ups

PARTNER WOD: 1000 MT ROW 40 C2B/ PULL UP 90 DB THRUSTER@25/15 KG 90 DL @100/70 KG 40 C2B/Pull Up 1000 MT ROW  

STRENGTH: A1- Back Squat 4 x 3 @ 85% A2- GHD Sit Up 4x 8-10 WOD AMRAP 10’ Ladder Up 2,4,6,8.. Power Snatch @ 50/35 Kg Burpees

EMOM 15' MIN 1: 10-15 Russian Swing@32/24 MIN2: 50 DUS MIN3: 30-40" mountain climber AEROBIC DEVELOPMENT 4 rounds of: Row - 1’ for max Calories rest 1’ Run - 200mt All Out rest 2’’

WOD 6 Rounds of: 20” Max reps Hang Power Clean @ 50/35 Kg 40” Rest 20” Max Push Press @ 50/35 Kg 40” Rest 20” Max Wall Ball @ 9/6 Kg 40” Rest 20” Max Down & Up 40” Rest 20” Max Box Jump 40” Rest

TEAM WOD OF 2  In 5’ Max 100mt Run Sprint while partner holds Plank -rest 2’- In 5’ Max DB snatch @ 20/15Kg while partner hangs on the bar (switch as needed) -rest 2’- In 5’ Max Sit up while partner performs walking lunges (switch as needed) -rest 2’- In 5’ Max Air Squat while

STRENGTH  EMOM 16’ Odd Deadlift - 3 Reps @ climbing weight every set Even DBs Strict press - 5 Reps @ across weight WOD 3 Rounds of: 400mt Run 21 KB Swing @ 32/24 Kg 12Down & Ups

WL PUSH JERK + SPLIT  5-7 x 1 + 1 @ climbing weight WOD 5 Rounds of: 20 Wall Ball @ 9/6 Kg 15 Push Press @ 40/30 Kg 10 Box Jump

EMOM 15’ Min 1 Ring Dip 8-10 Min 2 OH Plate  Lunges @ 20/15 Kg - 30” Min 3 Tuck Crunch - 10-12 Reps WOD AMRAP 5’ Ladder up 1,2,3,4… C2B / Pull Up OHS @ 50/35 Kg -Rest 5’- AMRAP 5’ Ladder up 1,2,3,4… C2B / Pull Up Front Squat @ 50/35 Kg

TEAM WOD OF 3, switch as needed Cash In: 90 Cal Row -then- 120 Squat Clean Thruster @ 50/30 Kg 150 Abmat Sit Ups 120 TTB/K2E 150 Burpees

STRENGTH A1- Ring Rows tempo 2020 4 x 8-10 A2- GHD hip extension 4 x 8-10 A3- L Sit Hold or Tuck Hold Hanging from the bar 4 x 20-30” WOD 6 Rounds of: 3 Bar Muscle Ups or 5 Strict Pull Ups 6 Power Snatch @ 50/35 Kg 24 DU or 80 SU