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

STRENGTH F.SQUAT #HEAVY CLIMBING 5/3/3/2/2 REST 2’BTW SET WOD AMRAP 12’ 5   P.SNATCH 50/35 10 PUSH UPS 15 DU

GYMNASTIC CONDITIONING ALT 15’ EMOM A) 200mt ROW B) 10 TTB/ 15 knee to chest C) REST Ogni minuto massimo 50’’ di lavoro WOD 5 rounds for time (cap 15’) 23  KB A.SWING #24/16KG 13  KB LATERAL BURPEES

WOD For time 50 Back Rack lunge #40/25 25  Ring dip 50 Box Jumps 35 C2B 50 Sit-ups 45 Du 50 Alt Db Snatch 20/15

BACK CHAIN CONDITIONING 4 SET OF: -5 T&GO DEADLIFT 3’’ KNEE PAUSE ( in down) #across light -10 GHD HYPER EXTENSION WITH PLATE (pause in top position) -REST AS NEEDED WOD 5 ROUNDS (CAP 10’) 10 HANG  POWER C&J #40/30 10 WALL BALL #9/6kg

WOD  18.3

Team of 2 5'' total time to find 3 RM of day Overhead Squat from ground  each member AMRAP 20' (each member perform one full round) 10 Thruster @ 50% 3RM ohs 10 burpees over the barbell Cash out 100 pull up all team

STRENGTH PUSH PRESS FROM RACK #heavy climbing 5/5/3/3/2 REST 2’ BTW SET WOD AMRAP 12’ 5 SQ CLEAN #60/45 kg 4 PUSH JERK #60/45 kg 10 ALT PISTOLS

GYMNASTIC CONDITIONING ALT EMOM 12’ Row 10 cal (max 50’’ work) 3 MU or 6 C2B or 6 Pull Ups Rest INTERVAL WOD 5 ROUNDS 2’ ON/ 1’OFF AMRAP 3 HANG P.SNATCH #50/35 4 BB LATERAL BURPEES 5 TTB

ILENIA’S WOD (cap 25’) CASH IN: 800 mt RUN         Then 3 ROUNDS FOR TIME: 6 CLEAN (any style)  #70/50kg 12 KIPPING HSPU 18 BURPEES BOX JUMP OVER CASH OUT 800 mt RUN 

BACK SQUAT + COMPLEMENTARY EXERCISES 5 SET OF: 5 PAUSE BACK SQUAT #MEDIUM CLIMBING 5 BB PAUSE GOODMORNING #light weigth REST AS NEEDED WOD AMRAP 10’ 6 Pull ups 12 SDHP #40/25 20 SIT UPS

OPEN  18.4

Team of 2  Wod for time  Cap 30' 21 -15 - 9 - 6 - 3 Snatch any stile 50/35 Kg Toes to bar Each member must perform total reps;  switch between members is allowed until total reps is performed  . Between round members run together  400-300-200-100 mt run

DEADLIFT STRENGTH NO T&GO 6 X 3 reps #across heavy weight 2’ REST BTW set WOD (cap 12’) FRAN 21/15/9 THRUSTERS #43/30 PULL UPS

GYMNASTIC CONDITIONING EMOM 12’ 10/13 TTB MAX EFFORT DU (50’’) ACTIVE REST ON ROWER WOD 4 ROUNDS FOR TIME ( CAP 15’ ) 12 ALT KB SNATCH #24/16 switch every 6 reps 20 ONE KB FRONT RACK LUNGES switch hand every 10 reps 13 burpees

WOD For time (cap 20’) Buy in 1000 mt ROW THEN 4 ROUNDS OF: 10 POWER CLEAN #60/45 10 Front Squat @60/45 10 HSPU / 15 DEFICIT PUSH UPS/ 15 PUSH UPS CASH OUT 150 DU

PUSH PRESS + COMPLEMENTARY EXERCISES 4 SET OF: 5 PAUSE (in dip) PUSH PRESS #medium climbing Db PRESS  6 DX + 6 SX #light across WOD 10’ AMRAP 7 SQUAT SNATCH 60/45 10 C2B

 WOD ( TEAM OF 2)  Repeat for 10 rounds Minute 1- Max effort Wall Ball Shot 9/6 kg Minute 2 - Max effort Weighted step up with double DB 20/10 Kg Minute 3 - Max effort STO 50/35 kg ( from the ground) Switch as needed Score is total reps

STRENGTH TEST 1 RM DEADLIFT WOD FOR TIME (12’ cap) 6 rounds: 10 Alt Hang Power Db Snatch #20/15kg 6 Burpee 20 DU / 60 SU

MIDLINE CONDITIONING 12’ EMOM 1) 30’’ PLANK 2) 30’’ LATERAL PLANK DX 3) 30’’ LATERAL PLANK SX 4) bar l-sit ( in the minute accumulate 30’’ of work) INTERVAL WOD 5 rounds of: 2’ ON/ 1’ OFF AMRAP 6 BOX JUMP OVER 5 CLEAN AND JERK #50/35 4 TTB

STRENGTH TEST 1 RM F. SQUAT WOD AMRAP 12’ 1/2/3/4/5/6/7/…….. P.snatch #40/25 Bar Mu/ C2b(x2) / pull ups (x2)

“EASY” CHIPPER 800 mt RUN 70 AIR SQUAT 40 KB CLEAN #24/16 160 DU 50 PUSH UPS 30 SIT UPS PLATE #10/5KG 1000mt ROW

STRENGTH TEST 1 RM PUSH PRESS WOD FOR TIME (cap 15’) 5 rounds 10 kb SDHP #24/16 14mt kb OH lunges  15 front burpees over the kb

Team Wod of 2 switch as needed  60 ring dip 100 sit up weighted (medball 9/6 kg ) 100 back squat 50/35 kg 100 Burpees OTB 100 DL 80/65 kg