PRE-WOD team x2: 10 x shuttle sprint with dumbell (change each reps and down and up before reps) METCON tabata angie pullups push up abmat sit up air squat score:total reps each rounds

EMOM (ogni 2 minuti) deadlift 5-3-3-1-1-1rm METCON 5 rnds 12 deadlift 80/50 12 t2b 12 hr. push up

METCON 5 rnds (score=total reps each rounds) 1’gto with medball 1’v-ups 1’clean&jerk 40/30 1’rope climb 1’run with dumbell 20/10 1’rest

METCON 25 kb.snatch right 25 kb.snatch left 25 push up STRENGHT bench press 10×3

EMOM 7′ 2 squat clean + 1 jerk AMRAP 12′ 5 clean e jerk 60-45 10 box jump 15 air squat

METCON 7 rnds start rnds every 4 min 50 du – 100 u 15 burpees 10 thruster 45/30

EMOM hang power snatch 2×10 WOD 21-15-9 front squat 70/50 ttb

EMOM squat clean 7×2-80% WOD 10-9-8-7-6-5-4-3-2-1 h.p.clean 70/45 down and up

EMOM shoulder press 3×10-75% WOD 50-40-30-20-10 wall ball sit up kb.sdhp

EMOM p.clean 7×2-75% WOD 21-15-9 p.jerk 50/30 burpees ttb CASH OUT 3 sets max rep ring dips 1’rest