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

SORPRESA!!!!!!

GYMNASTIC COMPLEX 6’ EMOM ( AVANZATO 3/3/3 - INTERMEDIO RX 1-1-1 - SCALED 2 PULL UPS/ 2 K2C/ 1 PULL UPS) 3 KIPPING PULL UPS ( BUTTERFLY NOT ALLOWED) 3 TTB 3 C2B (BUTTERFLY ALLOWED) WOD 15’ AMRAP 10 Burpees 7 Hspu /14 PUSH UPS  12 ALT Db Snatch #25/15

WL COMPLEX SNATCH 5 set of : 1 DL / 1 HANG P.SNATCH / 1 BTK P. SNATCH / 1 P.SNATCH #medium climbing INTERVAL WOD: 12 ROUNDS OF 30’’ ON/ 30’’ OFF (12’) MAX EFFORT DL #60/45 MAX EFFORT Goblet squat # 24/16 MAX EFFORT Push ups

WOD 5 rounds for time of: Run 400 meters 15 thrusters 40/25

SKILLS: RING MU WOD 3 RNDS FOR TIME (cap 9’)   ( si lavora in due batterie, uno lavora, uno fa judge) 5 SQ CLEAN 80/50 4 RING MU Scaled : 4 BAR MU/ 6 C2B / 6 PULL UPS ( DONNA C2B è considerato RX) 20 DU / 40 SU

Team wod of 2  Cash in 200 DU then AMRAP 20 ' 20 mt Push plate on floor 25/15 kg 20 OH plate lunges 20/10 kg 100 mt run together *each partner complete one round of 20+20 then run together Cash out 200 DU

SKILL KIPPING HSPU Then EMOM 6’ 10 KIPPING HSPU every minute  / 12 pike push ups / 12 push ups WOD AMRAP 12’ 10 P. SNATCH  #50/35 5 Back squat 60 DU / 120 SU

WL COMPLEX 5 set 3 HANG P.CLEAN/ 2 BTK P.CLEAN/ 1 P.CLEAN #medium climbing Rest as needed btw set ( every set unbroken) WOD FOR TIME (cap 15’) 4 ROUNDS 10 BURPEES BOX JUMP 12 C2B / 12 PULL UPS / 12 RING ROW 14 ALT DB CLEAN & JERK #25/15

FUNCTIONAL BODY BUILDING 4 SET ( 15 MIN) 5 TEMPO RING ROW  4/3/4/1 7 TEMPO PUSH UPS  4/3/4/1 6 dx TEMPO DB ROW 4/3/4/1 6 sx TEMPO DB ROW 4/3/4/1 REST AD NEEDED INTERVAL WOD 1’ ON/ 30’’ OFF X 6 ROUNDS M.E ROW M.E THRUSTER # 40/25

WL 5 SET OF 3 X ( 1 SNATCH DL + 1 SNATCH PULL ) # HEAVY CLIMBING WOD  AMRAP 13’ 15 TTB / 20 K2C 20 BOX JUMP OVER 10 DL #80/55

WOD KB IS YOUR FRIEND 200 MT RUN FARMER CARRY ONE KB #24/16 50 A.SWING  #24/16 200 MT RUN FARMER CARRY ONE KB #24/16 50 GOBLET SQUAT #24/16 200 MT RUN FARMER CARRY ONE KB #24/16 50 KB SDHP #24/16 200 MT RUN FARMER CARRY ONE KB #24/16 50 alt kb Hang C&J ( 25dx/25sx)

Team wod of 2 For time : Partner A completes from 10 to 1 Dumbell Thruster @20/10 kg Partner B completes from 1 to 10 Dumbell Snatch @20/10 One set each "I go you go" Every set both  partner perform 1 rope climb Then switch Partner B completes from 10 to 1 Dumbell Thruster @20/10

"McGhee" Complete as many rounds in 30 minutes as you can of: 275 pound Deadlift, 5 reps 13 Push-ups 9 Box jumps, 24 inch box

WL 6 set: 1 P.clean + 3 Split Jerk # medium climbing Rest as needed WOD AMRAP 12’ 20 Plate GTO 20/15kg  15 Squat with plate 10 Burpee on the Plate

GYMNASTIC COMPLEX 8’ EMOM 4 KIPPING K2CHEST + 3 1/2 TTB (gambe tese)  +3 TTB Scaled: 5 strict K2C + 3  1/2 KIPPING TTB (gambe tese) 4 v-ups WOD 5 ROUNDS FOR TIME ( Cap 15’) 12 P.CLEAN #60/45 8 HSPU / DEFICIT PUSH UPS  / PUSH UPS 40 DU/ 80 SU

WOD FOR TIME 5 ROUNDS OF ( CAP 10’) 15 BOX JUMP 200mt  RUN 2’ REST 5 ROUNDS OF (CAP 10) 10 F.SQUAT #40/25 250 mt ROW MOBILITY AFTER CLASS

WL COMPLEX 6 SET: 1 P. SNATCH +  1 DIRECTLY IN OHS + 1 HANG SQ SNATCH # MEDIUM CLIMBING REST AS NEEDED INTERVAL WOD 1’ ON / 30’’ OFF X 8 RNDS 6 WB 9/6 6 DB SNATCH 20/15

SKILL PLYO WORK PLATE PARALLETTE BOX WOD 3 ROUNDS FOR TIME  ( 10’ CAP) 15 Pull ups 10 mt Hsw/ 20 bear walk 16 Alt kb snatch #24/16kg DUE BATTERIE, UNA LAVORA, UNA GIUDICA

Team Wod in pairs with only one person working at once For time 100 Cal Air Bike 800 mt Run 100 cal Row 800 mt Run 100 Cal Air Bike 800 Run

GYMNASTIC SKILL KIPPING PULL UP WOD 12’  AMRAP 20 ALT DB CLEAN #25/15 10 DB GOBLET SQ 10 BURPEES

WL COMPLEX 5 SET: 1 P.CLEAN + 1 THRUSTER + 2 POWER JERK #MEDIUM CLIMBING REST AS NEEDED WOD 3 RNDS FOR TIME (15’ CAP) 17 P.SNATCH #40/25KG 17 TTB 17 PUSH UPS H/R

WOD CASH IN 1000 MT RUN THEN 100 SYNCRO AIR SQUAT 100 SYNCRO SIT UPS 300 DU/ 600 SU I GO YOU GO THEN CASH OUT 1000 MT RUN

FUNCTIONAL BODY BUILDING 3 SET: 7 STRICT PULL UPS 10 DB PRESS ON THE FLOOR ( MOVIMENTO STILE PANCA MA A TERRA) 10 DB OH REVERSE LUNGE (5DX/5SX) REST AS NEEDED MOVIMENTI SEMPRE BEN CONTROLLATI E DI QUALITA’ , QUINDI SCALARE IL PESO AL MINIMO PROBLEMA INTERVAL WOD 1’ON/30’’ OFF X 10 RNDS = 15'

WL 5 SET OF: 3X 3’’ PAUSE (knee) P.SNATCH #MEDIUM CLIMBING (NO T&GO, SINGOLE) REST AS NEEDED WOD (CAP15’) FOR TIME 4 ROUNDS : 12 DEADLIFT #100/75 12 HSPU / 14 PUSH UPS 200 MT RUN

WOD For time Team of 2 switch as needed 5 round of 20 bear complex ( 1 rep = 1 PC+1 FS+1 PP + 1BS+1 PP) @50/35 kg Each round perform 20 Burpees Pull-Up

WL IN 12’ RAMP TO 3 RM T&GO OF: SQUAT CLEAN WOD AMRAP 10 ‘ 15 BURPEES 40 DU/80 SU 20 SIT UPS

VUOI SAPERE CHE WOD C'E' OGGI????? VIENI AL BOX E LO SCROPRIRAI MUAHAHAHAHAHAHAHA

GYMNASTIC COMPLEX EMOM 8’ RX: 3 PULL UPS + 2 C2B  + 1 MU INTEMEDIO: 4 PULL UPS + 3 C2B SCALED: 2 PULL UPS + 4 PUSH UPS WOD 6 RNDS FOR TIME ( CAP 13’) 6 P.SNATCH 40/25 8 LATERAL BURPEES OVER THE BAR 10 WALL BALL 9/6

WL COMPLEX 6 set: 1 P. SNATCH + 1 SNATCH BALANCE #heavy climbing ( NO MAX) INTERVAL WOD 2’’ ON / 1 OFF X 6 ROUNDS =  TOT 18’ 100 MT ROW MAX EFFORT GTO #60/45 ALT 80 DU / 100 SU MAX EFFORT TTB/ K2C

GYMNASTIC SKILL HANDSTAND WALK WOD 5 ROUNDS FOR TIME (CAP 15 ’) 10 ALT DB SQ SNATCH #20/15 10 MT DB LUNGES OH 6 C2B

Team Wod of 2 5 Round 5' On - 1' Off , switch as needed 25 Wall ball Max effort Cal Row Partner not rowing hold two KB 32/24 kg