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WOD

5 sets 
30 M / 20 W Cal Assault Bike
400mt Run
500mt M / 400mt W Row
15 V-ups
– REST 2’ x sets
Ogni 75" x 10 sets perform complex:
1-3 Strict Pull Ups 
+
5" Chin Hold Over the Bar
1-3 Kipping Pull Ups (NO Butterfly)
+
10"- 15" Tuck Hold Hang from the bar
 
 
WOD
10' AMRAP
5 Back Squat From The Ground @70/45kg
10 Push Ups
30 Double Undres
TEAM WOD of 2, Switching as needed:
From 0' to 10':
40-20-10 reps of:
Power Snatch @30/25kg
Bar Facing Burpees
From 10' to 20':
10-20-40 cal & reps of:
Cal Assault Bike
Pull Ups
Wall Ball
From 20' to 30':
40-20-10 reps of:
Muscle Clean @30/25
Handstand Push Ups or Push Ups h/release
From 30' to 40':
10-20-40 reps of:
Strict Pull Up
Strict Press @30/25
Overhead Squat From The Ground - EMOM 10' - 2 reps @climbing
WOD
5 rounds of:
30 Abmat Sit Ups
15 Overhead squat @40/25 kg
10 Rounds for time:
200mt Run
10 Alternating Arm DB Snatch @20/12kg
5 Burpees Box Jump Overs @75/60
3 Ring Muscle Ups o 6 M / 3 W Strict Chin Ups
Power Clean + Hang Power Clean – EMOM 10’ – 1+1 @climbing
 
WOD
5 rounds :
12 Handstand Push Ups
12 Power Clean @50/35 kg
36 Double Unders
WOD
For time:
Rope Climb 5/3
500m Row – –  20 M / 15 W Cal Assault Bike
100 double unders
30 Wall Ball 
15 Strict Pull Ups
100 Double unders
30 Wall Ball 
15 Strict Pull Ups
500m Row –  20 M / 15 W Cal Assault Bike