WL RX IN 15’ FIND 1 RM C&J (any style) BEGINNER TECHNICAL  WORK WOD 10’ AMRAP  10 1 ARM KB THRUSTERS #24/16 ( switch arm every 5 reps) 30 DU / 60 SU

CONDITIONING EMOM 12’ 7/12 BURPEES 13/16 A.SWING 24/16 REST WOD FOR TIME (CAP 12’) 21/15/9 P.SNATCH 40/25 TTB

FUNCTIONAL BODY BUILDING 3 SET (ACROSS) 4 Reps Bench Press #medium weight 6 Tempo push ups 5151 INTERVAL WOD 2’ ON/ 1 OFF x 5 rnds AMRAP 6 DEADLIFT 80/60kg 6 WB 9/6kg

WOD HALF TRIPLE 3 (FOR TIME, CAP 40') 1500 row 150 du/300 SU 2400 run SCALED TEAM OF 2 Row I go you go Du/Su  I go you go Run I go you go ( switch every 200 mt)

SKILL: ROPE CLIMB RX: accumulate 7/10 repetitions with a lot of recovery INTERMEDIO: SKILL (long rope) BEGINNER: learn the use of the feet (short rope) WOD 5 ROUNDS FOR TIME (13’ CAP) 8 BURPEES BOX JUMP OVER 7 DOUBLE DB SNATCH 15/10 6 PULL UPS

"Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run

MIDLINE CONDITIONING 5 RNDS NOT FOR TIME 4 WALL CLIMB ( EVERY REP 10’’ OF PAUSE IN TOP POSITION) 40’’ DOUBLE KB HOLD IN OH REST AS NEEDED WOD FOR TIME (CAP 12’)  18.1 SWISS ALPINE BATTLE DUMBELL DT 5 RNDS FOR TIME WITH 2 DBS 12 DB DEADLIFT 20/15KG 9 DB HANG CLEANS 6

BB CYCLING EVERY 1’ X 10’ 5-7 P.CLEAN T&GO #60/45KG WOD AMRAP 12 ’ 12 BOX JUMP 12 A.SWING #24/16 12 TTB/ 15 K2C

FUNCTIONAL BODY BUILDING 4 SET 5dx/5sx KB BULGARIAN SPLIT SQUAT ( gamba posteriore sul box) 5 dx/5sx ONE LEG BOX SQUAT (solo salita, senza peso) 5 dx/5sx ONE LEG DOUBLE KB DL REST AS NEEDED BTW THE EXERCISES WOD 4 RNDS FOR TIME (CAP 14’) 5 BAR MU/ 7 C2B / 7 PULL UPS /

INTERVAL WOD TEAM OF 2 3’ ON 1’ OFF X  6 RNDS 22 cal ASSAULT BIKE ( 11 each, max 2’ of work) + MAX EFFORT DL #80/55 ( I GO YOU GO ) 400 MT ROW (200 mt each) + MAX EFFORT P.SNATCH #60/45 ( I GO YOU GO ) 300 RUN (all team)

WL IN 15’ FIND 1 RM SNATCH ( ANY STYLE) BEGINNER TECHNICAL WORK WOD 5 RNDS FOR TIME  (13’ CAP ) 10 HSPU or scaled 15 DBs PUSH PRESS 15/10 12 OHS #50/35kg 30 DU / 60 SU

Team of 2 - 7' Amrap Partner A : 20 mt bear crowl - Partner B Hang on the bar , then switch 1'rest 7' Amrap Partner A : 20 mt Farmer carry double KB 32/24 KG - Partner B waits in plank , then switch 1' rest 7' Amrap Wall Ball @ 9/6 kg-

LEGS CONDITIONING EVERY 1’ X 8’ 10/15 REPS OF F.SQUAT FROM THE GROUND #40/25 WOD “ANNIE” (CAP 11’) FOR TIME 50-40-30-20-10 DU ( SU X 3 ) SIT UPS

GYMNASTIC 4/5 SET OF 30’’ HANG BAR (hollow position) 10’’ PAUSE HALF PULL UPS 10’’ PAUSE PULL UPS IN TOP POSITION REST AS NEEDED BTW EXERCISES WOD 13’ AMRAP 200 mt Run 14 alt Kb clean  #24/16 10 Push Ups

FUNCTIONAL BODY BUILDING 4 SET OF 3DX 3SX TURKISH GET UP 6 Kb Sit up & press REST AS NEEDED WOD 6 RNDS FOR TIME (cap 15’) 11 PULL UPS /  15 RING ROW 11 BOX JUMP 11 HANG SQUAT CLEAN 60/45

WOD 12’ AMRAP 400 RUN 15 R.SWING #24/16 4’ REST 12’ AMRAP 500 ROW 15 KB SDHP #24/16

WL 6 SET OF 2 X (1 HIGH PULL + 1 P.SNATCH # MEDIUM CLIMBING ) WOD 4 RNDS FOR TIME ( CAP 14’) 4 RING MU or 4 KIPPING PULL UPS + 4 KIPPING RING DIP 8 STOH #60/45 12 BURPEES

WL 6 SET 3 PAUSE POWER CLEAN T/GO + 1 POWER JERK #MEDIUM CLIMBING WOD 10’ AMRAP 2/4/6….. STOH 50/35 PUSH UPS

GYMNASTIC EMOM 12’ 45’’ PLATE HOLLOW BODY 45’’ PLATE SUPERMAN POSITION 30’’ HOLLOW ROCK 1’ REST WOD 3 RNDS FOR TIME ( CAP 13’) 21 A.SWING #24/16 15 PULL UPS / 20 RING ROW 9 V-UPS / 12 SIT UPS

BB CONDITIONING 8’ EMOM 12/15 AIR SQUAT + 3 P.SNATCH T/GO #40/25 WOD 4 RNDS FOR TIME ( CAP 18’) 16 DBs SQUAT CLEAN  #20/15 16 BOX JUMP OVER 40 DU

WOD TEAM OF 2 3000 ROW (switch every 500 mt) 40 GTO #50/35 ( switch every 5 reps) 2000 RUN ( all team )

FUNCTIONAL BODY BUILDING 5 set 5 BENCH PRESS #MEDIUM CLIMBING MAX EFFORT BAND TRICEP PUSH-DOWNS (high reps/high speed) WOD AMRAP 13’ 8 WB 9/6 8 DEADLIFT 60/45 8 LATERAL BURPEES H/R

Team of 2 For time 200 mt run with medball 9/6   (switch  every 100 mt) 200  Dumbell snatch 20/10 Kg (switch as needed) 400 mt run with medball 9/6  (switch very 100 mt) 100 Kb American Swing 24/16 kg (Switch as needed) 600 mt run with medball 9/6 Kg (switch every 100 mt ) 50 Thruster empty bar

BB COMPLEX 6 SET 1P.SNATCH + 1 SQ SNATCH + 2 OHS #MEDIUM CLIMBING T/GO WOD 12’ AMRAP 12 DEADLIFT #80/50 8 C2B / 10 PULL UPS / 13 RING ROW

DURANTE CORE COMPLEX 4 SET OF 10 HOLLOW ROCKS 10 V-UPS 10 TUCK UPS 10’’ HOLLOW HOLD 1’ REST WOD 5 RNDS FOR TIME (cap 13') 200 mt RUN 10 P.SNATCH #40/25

STRENGTH 6 SET 3 REPS OF PAUSE BACK SQUAT #MEDIUM CLIMBING REST AS NEEDED INTERVAL WOD 3’ ON 1’ OFF X 4 6 TTB/ 12 K2C 6 BURPEES BOX JUMP OVER MAX EFFORT HANG POWER CLEAN #50/35

WOD EMOM 27' 200mt ROW 10/20 THRUSTER #40/25 REST 50 DU/70 SU 10/20 WB 9/6KG REST 10 HSPU/15 PUSH UPS MAX EFFORT DB SNATCH #20/15 REST

WL 5 SET 1 P.CL + 3 SPLIT JERK  #MEDIUM CLIMBING WOD 4 RNDS FOR TIME (13’ CAP) 12 A.SWING #24/16 4 MU 12 BURPEES

TEAM WOD (OF 2) AMRAP 30’ 60 GOBLET SQUAT #24/16 (switch every 10 reps) 400 ROW (200 each) 60 KB PUSH PRESS ONE HAND  #24/16 400 MT ROW 40 PULL UPS 400 MT ROW 60 PUSH UPS 400 MT ROW