1. 3rnd not fir time 10x cal bike 5x dl 5x muscle clean 5x push jerk 2. 3 Rounds for Time 5 Clean-and-Jerks (60/40 kg) 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats rest 5' 3. 4 rnd for time 600m x run time run max unbroken box jump over every rnd rest 2' 15' skill butterfly pull up

1. 3rdn not for time 400x run 10x back squat @20/15 10x shoulder press 10x sit up 2. Back squat rest pause set + 20"rest+ max rep rest 2' 10 @60% 8 @70% 6 @75% 4 @80% rest 3' 3. lunges bar rest 1':30" 16 @40/25 14 @45/30 12 @50/35 10 @55/40 rest3' 4. shoulder press rest pause set + 20"rest+ max rep rest 2' 10 @40% 8 @50% 6 @60% 4 @70% rest 3' 5. weighted dip 2 box rest 1' 5x12 6. recovery 2k m row

REST

1. 3 rnd not for time 5x dlsg @20/15 5x muscle snatch 5x drop snatch 5x ohs 5x sots press 2. deficit dl snatch grip rest 1:30" 12 @40% 10 @50% 8 @60% 6 @70% 3. complex snatch balance+ohs rest 1:30" 6+6 @40% 4+4 @50% 3+3 @60% 2+2 @70% 1+1 @80% 4. squat snatch rest 1:30" 3x3 @60% 5. down+hang squat snatch rest 1:30" 4+4 @40% 3+3 @50% 2+2 @60%

1. 3rnd not for time 10x ring t2 20"x hs 10x air squat 2. For Time: 21-15-9 Row Calories Bike Calories 20/10 Meter handstand walk (intermediate option 1: 10/5 meter, intermediate option 2 20/10x hspu) 21-15-9 Row Calories Bike Calories 20/10 Meter handstand walk (intermediate option 1: 10/5 meter, intermediate option 2 20/10x hspu) 21-15-9 Row Calories Bike Calories rest 5' 3. Amrap 12' 2-4-6-8..... etc pistols dip ring shoulder press db @17.5/10 rest 5' 4. curl bar (7-7-7)

1. 3rnd not for time 10x cal 10x swing 5x fs @20/15 2. "Hotshots 19" 6 rounds for time of: 30 squats 19 power cleans @60/40 7 strict pull-ups Run 400 meters rest 5' 3. Emom 8' 6x bench press @70% 4-3-2-1x rope climb rest 5' 4. Ft 21-15-9x ghd sit up 50x du

CROSSFIT team of 2 for time 600 - 400 - 200 - 100 m run partner : american swing rest 3' for time 400 - 300 - 200 - 100 m row partner : burpees rest 3' for time 50 - 40 - 30 - 20 d.u. ( scaled 150 - 120 - 90 - 60 s.u. ) partner : hspu CALISTHENICS tabata core h.p. + v-up tabata pull up + push up tabata dip bar / ring + french press tabata isom. pull up + isom. push up tabata squat + gradoni

CROSSFIT " Tabata day " tabata 1 : d.u. / s.u. tabata 2 : deadlift @ 70 / 40 kg tabata 3 : push up tabata 4 : sit up tabata 5 : air squat rest 2' between tabata " accessory work " french one arm db 8 x 4 rest 1' CALISTHENICS tabata core h.p. + oscillazioni tuck back lever 20'' x 3 one leg back lever 20'' x 3 rest 45'' to back to front ring 6 x 3 6 x pull up + 15'' x isom + 2 x pull up x 4 6 x dip + 15" x isom + 2 x dip x 4 rest

CROSSFIT warm up 3 rnd not for time 200 m run 10 x kipp swing bar 15'' x isom handstand 10 x sit up 5 rnd for time 10 x strict pull up 10 x strict hspu ( scaled casetta ) rest 1' between rest 5' amrap 16' 15 x calorie 12 x one arm db snatch 10 x over - db burpees CALISTHENICS 15 '' x l-sit bar + 6 x ttb x 4 rest 45'' arco lombare 20'' x 4 rest 10'' m.u. 6 x 5 deficit push up 10 x 5 rest 1' bulgarian dip / one bar 8 x 5 pull up ring 6 x 3 dip 2 box 10 x

CROSSFIT worm up 3 rnd not for time 5 x deadlift @ 20 / 15 5 x muscle clean 5 x front squat 5 x split jerk " heavy clean squat clean & jerk " squat clean & jerk 3 - 3 @ 80 % ( scaled 5 x 5 ) 2 - 2 @ 90 % 1 - 1 -1 @ 95% - 100 % - 102 % " barbell cycling " emom 10' 3 x clean & jerk @ 50 / 30 kg CALISTHENICS 45'' x hollow position + 6 x albanesi x 4 rest 30'' 30'' x superman + 10 x iperex x 3 rest 20'' tuck