WL Power Snatch + Squat Snatch - 1 + 1 for max complex of the day in 12’ WOD 5 rounds of 80 du 20 KB Snatch 24/16kg

Gym Skills Pistols - review and practice as followed EMOM 10’: Odd: 3-4 Pistol each leg Even: 15”+15” Lateral side Plank WOD 12’ AMRAP: 5 OHS @ 50/35Kg 7 Strict Chin Ups (4 for women) 12 Calories Row

WOD Amrap 20’ 10 ttb 20 burpees box jump Over 30 Goblet squat 16/12 kg 50 sit up

Gymnastic & Strength 3-4 Sets of: A1- Back Squat with 3” pause in bottom pos 4 x 4-3-2-2 @climbing A2- 1-Arm-DB-Row reps 6-8 (each arm) A3- Tuck Crunch reps 10-12 -rest 60” WOD For Time: 21-15-9 Reps of: DB Power Clean & STOH @ 20/10Kg Wall Ball@9/6Kg

SATURDAY TEAM WOD of 2 Rules: 1 member works until finishing the whole round, the other rests then switch WOD: 5 Rounds each member: 10 Calories Row 5 Deadlift @80/60Kg -then- 4 Rounds each member: 10 KB Russian Swing @ 32/24 Kg 10 KB Front Squat @ 32/24 Kg -then- 3 Rounds ALL TEAM SYNCRO!!

MIDLINE  3-5 SET FOR QUALITY OF: 20'' HOLLOW BODY 10 HOLLOW ROCK 10 V-UPS 20'' SUPERMAN HOLD 8 REVERSE HOLLOW ROCK 8 GHD HYPEREXTENSION PAUSE 3'' TOP POSITION   STRENGHT F.SQUAT  (light weight to 1 RM) 5/5/3/3/2/2/1   WOD OPEN WOD 11.3 Complete as many rounds and reps as possible in 5 minutes of: -Squat

skill: kb r.swing one hand kb swing hand to hand kb swing one hand kb clean & press emom 10' 4 h/h KB swing + 2 kb clean (each side)+ 2 front squat (each side) 30 mt kb front rack carry wod for time: 50 burpees 40 c2b/pull ups 30 al kb clean & stoh

Gym Skills HSPU Kipping EMOM 10’: 2-4 reps for quality WOD AMRAP 12’: 3-6-9-12-.. -OHS @ 40/30Kg -30 DU/ 90 SU

WOD 6 Intervals 3’ ON, 2’ OFF AMRAP: -5 KB SDHP @ 32/24 Kg -7 KB Swing @ 32/24 Kg -9 Box Jump -12 Air Squat

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 - 60-90” -rest 60-90” WOD 5 Rounds of: 7 OTB Burpees 7 Hang Power Snatch @50/35Kg 7 TTB

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 Ups or Strict Chin ups

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 12 Deadlift @70/45Kg 15 Push Up h/off 400mt Run 9 Deadlift @90/65Kg 15 Push Up h/off 600mt Run 6 Deadlift @100/75Kg 15 Push Up h/off

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 & Push Press@20/10Kg 50 Double Unders

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 DBs Push Jerk (not Push Press)@20/10Kg 30 alt DBs lunges @20/10Kg

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

PUSH and PULL STRENGTH: A1- Strict Press 4 x 6-8 A2- Strict Pull Ups 4 x 8-10 60” Rest WOD: TEAM WOD of 2 AMRAP 18’ -I go you go as needed 25 Cal Row 25 Push Jerk @50/35Kg 25 Wall Balls@9/6Kg

WL A- Hang Squat Snatch - 2RM in 12’ WOD: 3 Intervals 3’ON, 2’OFF AMRAP 10 DB Burpees @20/10kg 10 M / 6 W Pull Ups 30 DU or 75 SU

TEAM WOD of 3: AMRAP 8’, I GO-YOU GO every round: 8 SDHP @ 40/30 Kg 8 Back Squat @ 40/30 Kg -2’ Rest- AMRAP 8’, I GO-YOU GO every round: 4 M / 2 W Strict Chin Up 8 Burpees 12 DU or 30 SU 8 V ups -2’ rest- AMRAP 8’, I GO-YOU

WL -Split Jerk  - 3 reps holding top pos 2” x 6 sets @ climbing WOD: AMRAP 10' 10 KB SDHP @32/24Kg 10 Burpees Box jump Overs ( New RX standard)

STRENGTH & GYM STRENGTH: 4 set A1- Strict Press behind Neck snatch grip 3  @ climbing A2- 1-Arm-DB Row 5 each arm A3- Parallette pass through 8-10 Rest 60'' WOD: 10 Rounds of: 5 Wall Ball@9/6Kg 4 Power snatch @ 60/40kg 3 OHS @ 60/40 Kg

GYMNASTICS HSPU Kipping review and practice: EMOM 10’ Odd Kipping HSPU 3-5 or max effort unbroken for advanced Even Double Unders practice  for 30 ” ( for advanced 30'' max effort) WOD: 3-6-9-12-15 Reps of: DB Hang Power Clean & Push Press @ 20/10 Kg Cal Row Burpees

WOD: AMRAP 30’: 30 DU or 90 SU 15 Bar Facing Burpees ( new rx standard) 10 Push Press @ 35/25 Kg 5 Bar Muscle Ups or 10 M / 6 W Pull Ups

DEADLIFT: 10' EMOM 5 Reps T/GO #SAME WEIGHT    WOD for time 60 Cal row 50 Sit Ups 40 Over Head Walking Lunge @20/10 kg PLATE 30 R.swing @24/16 kg 20 TTB

TEAM WOD OF 2 Complete as a team, switch as needed 120 Med Ball Clean @ 9/6 Kg 600mt KBs Farmer carry @ 24/16 Kg (switch every 200) 120 Box Jump 600mt KBs Farmer carry @ 24/16 Kg (switch every 200) 120 KB Swing #24/16kg 600mt Run with Med Ball on shoulder @9/6 Kg (switch