1. warm up 4 rnd nft 5 dl @20/15 5 muscle clean 5 shoulder press 5 good morning 10 back squat 15'' bottom position 2. “DT” HERO WOD 5 Rounds For Time 12 Deadlifts @70/47 9 Hang Power Cleans 6 Push Jerks rest 5' 3. front squat rest 1' 20 @40% 15 @50% 12 @60% 10 @70% 4. lunges 12 x 4 @40/25 5. squat clean rest 1' 6 x4 @50% 6. shoulder press rest 1' 10-10 @50% 8-8 @60% 7. mobility 15'

1. warm up 3 rnd nft 10 cal row 10 air squat 10 knees push up 30'' hs 10 strict ktc 2. “LOREDO” HERO WOD 6 Rounds For Time 24 Air Squats 24 Push-Ups 24 Walking Lunges 400 meter Run rest 5' 3. for time 27-21-15-9 50 du hspu ghd sit up wall ball @9/6 rest 4' 4. narrow bench press 8 x 4 @60% rest 1' 5. french press one arm 12 x 3 rest 1'

1. warm up 800-600-400 run 10 thruster @20/15 10 steps 10 sit up 2. Fall series workout 1 In 12' complete: 27 double kb thruster @16/12 27 burpees box jump over @60cm/50cm 21 double kb thruster 21 burpees box jump over 15 double kb thruster 15 burpees box jump over tie break in the remaning time: max rep double kb thruster rest 5' 3. 10-9-8-7-6-5-4-3-2-1 reps for time of: pull up ohs @50/30 rest 4' 4. curl db alternato 12 x4 rest 1' 5. concentrato su panca 12 x 4 rest 1' 6.

CrossFit 3 rnd 10" hs 10 squat 5 houlder press @20/15 Emom 10' 30 du 10 t2b AMRAP 18' team of 2 (you go, i go) 2-4-6-8-10-12-14-16-18... Reps Db shulder press Box Jump Overs Then, from 10:00-18:00: 3 rep max GTOH cash out dip strict 8x4 rest 40" Calisthenics Dragon flag max"x4 rest 30" l-sit 20"x3 back lever tuck 20"x3 rest 30" front lever 20"x3 back one leg 20"x3 front one leg 20"x3 pull up isom 20"x4 rets 40" pull up narrow 6x3 pull up rev 6x3 push up isom 20"x3 push

CrossFit 3rnd 10 sit up 5 fs @20/15 5 shoulder press 10 swing bar FT 21-15-9 t2b Burpees Kettlebell Swings rest 3' For Time 21 Thrusters @40/25 21 Pull-Ups 15 Cleans @60/35 15 Ring Dips 9 Deadlifts @100/65 9 Handstand Push-Ups accessory 600 run Calisthenics 1' x 4 prono plank rest 30'' 30"x4 isom lat rest 20'' german hang isom max"x 3 rest 20" pull down isom 20"x3 ( solo chiusura scapole) l-sit to front lever 6x3 8 x pull up ring 8 x dip ring

CrossFit 3 rnd 30 su 15 sit up 10 squat 10 knees push up 7 Rounds for Time 5 Front Squats @60/35 15 Box Jumps 25 Push up 50 Double-Unders cash out 21-15-9-6 t2b 200 run Calisthenics h.p 1' x 4 albanesi 10 x 4 rest 20'' superman 30'' x 3 frog stand 20"x3 rest 20" pseudo planche 20"x3 tuck planche 20"x3 m.u. 6 x 4 bulgarian dip / dip one arm 8 x 4 rest 1' push up in spinta 12 x 4 pull up archer 6 x 3 dip 2 box 10 x 3

CrossFit 3 rnd 10 knees push up 10 sit up 10" hs 5 muscle snatch @20/15 5 ohs For time: 5 hspu 5 squat snatch @50/35 10 hspu 10 power snatch @50/35 sc. @40/25 20 hspu 20 ohs @50/35 40 dip 40 push press @50/35 scaled: power snatch @40/25 ; hspu casetta/ hs isom 30" cash out 600 run Calisthenics Hs pancia muro 30"x3 rest 30" hs/hs libera 30"x3 hs one arm max"x3 Round run 200 200 200 200 knees parallele/t2b 20 20 20 20 pull up

1. warm up 800-600-400 run 10 air squat 10 ring t2b 20'' hs 10 sit up 2. Furious 300 "MUSCLE STREET CROSSFIT BENCHMARK WOD" For Time 20 Thrusters db @20/15 20 Burpees over the db 20 Cluster db @20/15 20 sit up db 20 Shoulder-to-Overheads db @20/15 20 Archer Push-Ups db 20 Overhead Squats one arm db @20/15 20 Handstand Push-Ups db 20 Front Squats db @20/15 20 squat jump db 10 Thrusters db @20/15 10 Burpees over the db 10 Cluster db @20/15 10 sit up db 10 Shoulder-to-Overhea

1. warm up A 3 rnd rest 1' 1' hp 10'' l-sit bar 5 dragon flag B 3 rnd nft 10 air squat 10 ring row 10 knees push up 2. ANNIE 50-40-30-20-10 Reps For Time Double-Unders Sit-Ups rest 3' 3. CHELSEA EMOM in 30 minutes 5 Pull-Ups 10 Push-Ups 15 Air Squats 3 esercizi dentro al minuto. rest 5' 4. Metcon 5 Rounds for Time 20 Cal. Bike 20 Toes-to-Bars 4 d-ball clean @50/40 Time Cap: 16 minutes 5. 15' skill hs walk

1. warm up A 3 rnd nft 20 cal row 10 air squat 10 ring t2b 10 ghd iperex B 3 rnd nft 5 dl sg 5 down muscle snatch 5 ohs 5 snatch balance 5 good morning 2. Deficit dl snatch grip 2'' hang- 2'' down rest 1' 8-8 @60% 6-6 @70% 3. ohs rest 1' 8 @65% 6 @70% 4 @80% 4 @85% 4. 1 down squat snatch + 2 hang squat snatch + 3 squat snatch @70% rest 1' x 4 set 5. snatch balance rest 1' 8-8 @60% 6-6 @70% 6. squat jump @20/15 12 x 4 rest 30'' 7. mobility 15'