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WARM UP WOD 3 rounds not for time 10 Face the Wall Squat with stick in OH position and hold 3” sticking point 10 One Arm KB Press  (5/5) 15 m Bear Crawl STRENGTH A. Bench Press Close Grip - 3 x 10 – 12 WOD 20’ AMRAP 400m Run 50 DU 30m Bear Crawl

WARM UP 10’ Groups Dynamics & Mobility STRENGTH A1. Strict Chin Ups - 3 x 6 – 8 1’ di rest A2. OHS – 3 x 6 – 8 1’ di rest prima di ripartire da A1 WOD 10’ AMRAP 10 Wall Ball 8 KB Swings 6 Burpees  

WARM UP WOD 3 rounds not for time 2 TGU 5 Back Extension 1’ DU practice WEIGHTLIFTING A. Snatch Lift Off + Hang Power Snatch - 5 x 1 + 1 WOD Tabata Sit Ups 1’ di rest Tabata Row for calories 1’ di rest 5' AMRAP of 10 Push Ups 5 SDHP