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

WL & GYM STRENGTH: A1- Squat clean from the ground 5 x 3 @ climbing A2- Strict Ring Dip 5 x 4-6 (for beginners 12 Push ups) Rest 60'' WOD: AMRAP 15’ 3 Bar MU/ 6 C2B/ 9 Pull ups 12 Back Squat @ 40/30 Kg 10 Burpees

GYMNASTICS 15’ EMOM Min 1 - 40'' handstand hold ( facing wall) Min 2 - Lateral side plank hold - 30”+30” Min 3 - 10 BB  Pause GoodMorning WOD: 30/20/10 Box Jump Over Alt Arm DB Snatch@25/15Kg

WL Push Press -5RM from the ground - 10’ WOD: AMRAP 12’ 12 Hang P.clean @ 50/35 Kg 6  Push Jerk @50/35 Kg 12 TTB

 GYMNASTIC STRENGTH 3 SET OF: 10 ONE ARM RING ROW (DX/SX) 10 ONE LEG DB DEADLIFT ( DX/SX) WOD: 5 Round for time for max reps every station: 1’ Max Cal ROW (50'') 1’ KB SDHP @32/24 kg 1’ Pull Ups 1’ Air Squat 1’ Rest

STRENGTH & GYM STRENGTH: A1- Front Squat  4x 5 reps @climbing A2- Weighted Push Up (plate on lower back )4 x 6-8 A3 - Weighted Chin Ups 4 x 5 @ climbing Rest 60” WOD: For Time: 4 Rounds of: 12 Thruster @40/30Kg 12 M / 7 W Pull Up  

TEAM WOD of 2: Complete, switching as needed (if permitted): 100 Synchronized Sit Up 100 Hang Power Clean & Push Press @ 35/25Kg 100 Synchronized Down & Ups 100 Back Squat @ 30/25Kg

MIDLINE 15' EMOM 30” V Ups 1’ Plank Hold 1’ rest WOD: 8’ AMRAP of: 10 SDHP @ 35/25 Kg 7 Push Ups -rest 2’- 8’ AMRAP of: 10 Power Snatch @ 35/25 Kg 7  lateral bar burpees

WOD AMRAP 25’ 400mt Run -then- 3 rounds: 10 Hang Power Clean @50/35kg 10 Box jump over

WARM UP: 10’ Groups Dynamics & Mobility WL A- Hang Muscle Snatch + Snatch balance 5 x 5+5 @ empty bb or light weight B- Squat Snatch - 1RM of the day in 12’ WOD: 3 Rounds of: 30M / 20W Cal Row 20 KB Swing @24/16Kg 15 Pull Ups

WOD Interval 30” ON, 30” OFF x 20 Intervals NB Riprendi il round da dove lo interrompi alla fine dell’intervallo precedente. 9 Wall Ball@9/6Kg 7 DB Push Press@20/10kg 7 V UPS

STRENGTH & GYM STRENGTH: A1- Db complex : p.clean + hang sq. clean + push press + thruster @climbing 4/3/2/1 A2- Knee to elbow strict 4 x 6/8 A3 - 1 Leg Deadlift with DB  4 x 10 each leg @ climbing WOD: 4 Rounds of: DU 100/70/50/30 13 P. Snatch  40/30 kg 6 C2B

Team di 2 - Switch as needed 30  Heavy DL (100/80 kg ) 40  Pull up 50  Hand stand Push up 40  Toes to Bar 30  DL  (100/80 kg ) * Every 2' both member perform 5 burpees

DEADLIFT STRENGTH   T/GO DEADLIFT #heavy climbing 5-5-3–3-2 2’ REST BTW SET WOD (cap time 15’) 21/15/9 P.clean #50/35 Sit ups Push Press

ENDURANCE+ GYMNASTIC ALT EMOM 12’ 15/13 Cal Row (max 50’’ work) 10 KIPPING HSPU/ 15 PUSH UPS (MAX 30”) 1’REST WOD (cap time 15’) 3 Rounds for time 30 R.SWING #32/24kg 20 BOX JUMP OVER 10 PULL UPS

WOD (cap 20’) 5 rounds 400 mt run 10 hang power snatch #40/30 kg 8 TTB

STRENGTH + GYMNASTIC 5 set of: 5/5/3/3/2 F.squat # medium climbing  5 dx/ 5 sx 1 leg dumbbell  deadlift ( peso che permetta di mantenere movimento tecnico) 30” dx/ 30 “ sx lateral plank WOD 12’’ amrap 12 DB P.CLEAN #20/15 9 BURPEES 7 WALL BALL 9/6kg

OPEN !!!!! 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks #50/35 lb 14 / 12-cal. row

Team of 2 Double Grace (60 Clean and Jerk ) Each member one full round 61/43 KG then Karen (150 Wall Ball)  9/6 kg (switch as needed) then 3000 mt row ( switch as needed )

GYM SKILL KIPPING RING DIP GYMNASTIC STRENGTH EMOM 12’ 30’’ HOLLOW BODY+ DIRECTLY 5 V-UP 20’’ RING HOLD 5/10 KIPPING RING DIP WOD (cap 15’) FOR TIME 5 BAR M.U / 7 c2b / 10 pull ups 20 alt DB SNATCH #20/15 4 BAR M.U / 6 c2b / 9 pull ups 30 alt DB

CONDITIONING 15 ’ Emom A) ROW 13/15 cal (max 50’’ work) B) MAX EFFORT KB SDHP #32/24 C) REST WOD 10’ AMRAP 5 P.SNATCH #40/30 10 OHS 15 DU

WOD FOR TIME 1000 MT ROW 80 AIR SQUAT 50 SIT UP 30 PUSH UPS 20 PULL UPS 30 BURPEES OVER THE BAR (lateral) 20 DEADLIFT #100/75KG AFTER WOD MOBILITY

PUSH AND PULL STRENGTH 4 SET OF:  5 PUSH PRESS from the ground (across medium) 7 C2B strict / 10 PULL UPS / 15 RING ROW REST 1’ WOD ( 15 min cap)  5 rounds : 5 CLEAN& JERK #60/40 KG 10 BOX JUMP OVER 15 TTB

Workout 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees Men use 50-lb. dumbbells / Women use 35-lb. dumbbells Workout 18.2a 1-rep-max clean Time cap: 12 minutes to complete 18.2 AND 18.2a

TEAM OF 2 CASH IN - 100 Box Jump over then 10 round each of the following complex alternating arm ( KB 24/16) The round must be performed with both arms 1 Deadlift 1 Hang Clean 1 Lunge kb hold 1 Shoulder to overhead 20 mt farmer carry CASH OUT - 100 American Swing