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GYMNASTIC EV 1’ X 10’ RX: 2 SWING + 1 RING MU + 1 STRICT RING DIP INTERMEDIO 1: 2 SWING + 1 BAR MU + 1 STRICT DIP INTERMEDIO 2: 2 SWING + 2 C2B/2PULL UPS SCALED: 3 SWING + 4 RING ROW WOD FOR TIME (16’ CAP) 40/30/20 A.SWING #24/16 GOBLET SQUAT SIT

LOW BODY STRENGTH EV 1’30’' 10/8/6/4/2/4/6/8/10 DEADLIFT + 30 DU #HEAVY CLIMBING ( arrivati a 2 scendere di peso con la stessa progressione usata precedentemente) WOD 3’ON-1’OFF X 3RNDS 10 THRUSTERS #20/15 8 BOX JUMP 10 PUSH UPS

ENDURANCE 8 X 200mt #ALL OUT 1’ ACTIVE REST ( JOGGING) WOD 5 RNDS FOR TIME (10’ CAP) 12 SDHP #40/25 12 PUSH PRESS