Warm Up

WOD AMRAP 5′: B.I. 400 mt

then 4 SH Press @50/30

8 T2B rest1

AMRAP 5′: B.I. 400 mt

then 6 Push Press @50/30

8 K2E

AMRAP 5′: B.I. 400 mt

then 8 Push Jerk @50/30

8 Leg Raise

CO

5x max L-Sit Hold Bar

Warm Up

Dynamic e Mobility

Gymnastic & Strength 5×1 DL Clean

1 Clean Pull

1 Power Clean

1 Hang Power Clean

1 Squat Clean

rest 1′

WOD 

AMRAP 12′:

B.I. 30 Thruster

then  15 sit up

10 D.L. @60/40

5 Power Clean

Warm Up

Dynamic e Mobility

SKILL KB Snatch

WOD

AMRAP 15′:

10 KB Snatch @24/16

15 Box Jump

20 D.U.

CO TABATA Swing

Warm Up

Dynamic e Mobility

Gymnastic & Strength

5×3 SH. Press

3 Push Press

3 Push Jerk

rest 1

WOD 21-15-9-6-3

STOH @50/35

Burpee Lateral Bar

CO

Plank Superman 4x max

Warm Up

Dynamic e Mobility

Gymnastic & Strength Emom 12′

1. 6/8 Ring Dip

2. 20 Lounges

3. 40 Hollow- P.

WOD 

AMRAP 12′:

10 Strict Push-Ups O/H

20 Walking Lounges Plate  O/H  20/10

3 Wall Climb

CO

“ANNIE”  c.I. 10

Warm Up

Dynamic e Mobility

WOD

AMRAP 15′:

6 STOH @50/35

7 T2B

8 Burpee box Jump

CO

2′ Tabata Squat

2′ Tabata Sit-Up

2′ Tabata Burpee

Warm Up

Dynamic e Mobility

WOD  for time ct 20

B.I. 800 MT. Run

then 35 Power Snatch@40/25

25 Push-Up strict

30 OHS@40/25

20 Burpee

20 Push-Up

25 OHS

15 Burpee

CO

Tabata on Hollow

Off Superman

Warm Up

Dynamic e Mobility

SKILL

AMRAP 6′

35 A.Swing

20 Wall Ball

rest1′

AMRAP 5′

20 A. Swing

15 Wall Ball

rest 1′

AMRAP 4′

15 A. Swing

10 Wall Ball

CO

100 sit-Up in team with Med Ball