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WOD

5 RFT
1'min Bear Hug Squat (Trolley)
1'min Diamond Push-ups 
1'min Jump over Trolley
1'min Strict Press Trolley
1'min Rest
------
5'rest
3RFT
30"Per lato Side Star plank
1'min Plank
1'rest
Tabata V-UPS (20"on 10"off)
 
Then
 
100 Montain Climbers
100 Sit-ups
100 Burpees
Fortime:
50Push-ups
50 Sit-ups
50 Pvc Overhead squat
 
3'Rest
 
50Push-ups
50 Sit-ups
50 Pvc overhead squat
---team2---
25'min amrap
round i-go you-go
 
7 strict hspu / pike Push-ups
14 pistol (7destra/7sinistra)
20 double unders/60 sin. unders 20/jumping jack
For time:
1Burpee / 10 trolley thruster
2burppe / 9 Thrust.
3Burpee / 8 thrust
4burpee / 7 thrust
.. ..
.. ..
10burpee/ 1 Thruster
 
 
3'Rest
 
 
3 Round
20 Sit-ups 40 Bird Dog
1'min Plank 40 bicycles
20 superman 30" sec side plank each side
tabata 20"on 10"off
hand stand hold
 
fortime:
200 squat ogni minuto esegui 5/3 hspu o Pike push-up

20' Amrap

10 Dip Push-ups

10 x Leg Bear hug Bulgarian Split Squat (trolley)

10 Sit-ups

10 V-ups

then 

Max Time Wall Sit