WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6′:

Odd 20” Bradford Press – Even 6-8 Superman Arch

GYM STRENGTH & BB STRENGTH

A1- Strict Press 5 x 5 holding top pos 3” each rep

A2- GHD Hip and Back extension 5 x 6

Rest 60”

WOD AMRAP 12’

Ladder Up 3-6-9-…

Push Press @ 45/30 Kg

KB Swing @ 24/16 Kg K2C