METCON amrap 3′ 10/ cal row 5 muscle up 2’REST amrap 3′ burpee pullup 2’REST amrap 3′ 30 double under 10/7 cal row 2’REST amrap 3′ 10 medball v-up 5 hspu

GYMNASTIC STRENGTH emom 12′ 1° 5/7 strict pullup 2° traslocazioni pvc 3° 40″ plank hold 4° traslocazioni pvc 5° 5/7 strict hspu 6° traslocazioni pvc METCON 50 lunges 40 situp 30 a.swing 20 air squat 10 burpees

STRENGTH squat clean 5-5-3-2-2-1 REST 5′ amrap 5′ squat clean 90% REST 2′ amrap 5′ 25 ttb 50 double unders

SKILLS Turkish get up MECON Team x 2 5 Double kb snatch (20/16) (16/12) 10m Farmer carry 10 Double kb front squats 10 m Double kb front rack walking lounges

METCON/INTERVAL EMOM 24′ 1° 5 pullup + 10 pushup + 15 squat 2° 200 mt row 3° 1 rope climb + 6 box jump

WOD da 0′ a 5′ 21 deadlift (80/60) 21 burpees over the bar da 5′ a 10′ 9 muscle up 9 clean e jerk (60/45) da 10’a 15′ 15 thrusters (40/30) 15 pullup

STRENGTH front squat (work up to a max for the day) METCON 3 rnds 12 burpees 30 double unders 1’REST 3 rnds 15 a.swing 15 box jump over

GYMNASTIC STRENGTH 1° 3\5 strict pullup 2° shoulder mobility dx 3° handstand hold 4° shoulder mobility sx METCON 2 RNDS 21 Cal row 21 burpees 21 situp 21 wallball

Gymnastic EMOM 12′ 1 3-5 STRICT PULLUP 2 SHOULDER MOBILITY DX 3 HANDSTAND HOLD 4 SHOULDER MOBILITY SX METCON 2 RNDS 21 cal row 21 burpees 21 sit up 21 wall ball

METCON TEAM X2 Amrap 20′ 20 DB snatch 2 rope climb 20 hang power clean 2 rope climb