Warm Up Group Dynamics & Mobility TEAM WOD All team must complete switching every round: 6’AMRAP: 10 OHS @ empty BB 12 sit ups -Rest 2’- 6’AMRAP: 100mt Run 6 Burpees Box Jump Overs -Rest 2’- 6’AMRAP: 3 Wall climb 6 TTB -Rest 2’- 6’AMRAP: 6 DB Burpees @ 20/15 Kg 6 DB Front Squat @

Warm Up Group Dynamics & Mobility WL & Gymnastics EMOM 12’ Odd Power Clean & Press - 3 reps in cycling style @ climbing weight every set Even TTB or K2E - 3-5 reps WOD AMRAP 7’ 10 Power Clean & Press @ 40/25 Kg 10 Burpees Box Jump

Warm Up Group Dynamics & Mobility GYMNASTIC SKILL Kipping Pull Up/ C2B EMOM 8’ 3-6 Reps for quality WOD 5 Rounds for Time: 200mt Run 30 DU or 50 SU 16 Alt arm DB Snatch @ 20/10 Kg

Warm Up Group Dynamics & Mobility Strength Back Squat 4 x 5 with 3” hold bottom pos WOD For Time: 50 Thruster @ 40/30 Kg 40 Cal Row 30 Front Rack Lunges alt leg @ 40/30 Kg 20 C2B/ Pull-up 10 Squat Snatch @ 40/30 Kg

Warm Up Group Dynamics & Mobility Strength A1- Bench Press (normal Grip) 4 x 6 @ climbing A2- Abmat Sit Ups with pvc pipe 4 x 12 WOD 5 Intervals 1’30” ON, 1’30”OFF 200mt Run 6 Power Snatch @ 50/35 Kg ME Back Squat @ 50/35 Kg

Warm Up Group Dynamics & Mobility WOD AMRAP 25’ 25 Burpees 10mt Broad Jump 15 KB SDHP @ 24/16 Kg 10mt Bear Crawl 10 HSPU or Push Up 10mt Broad Jump 15 KB Swing 24/16 10mt Bear Crawl

Warm Up Group Dynamics & Mobility WL & Gymnastics EMOM 10’ Odd Squat Snatch Cycling - 3-5 reps @ climbing weight every set Even Ring Dip Strict  4-6 reps or pike push up WOD For Time: 10-9-8-7-6-5-4-3-2-1: OHS @ 60/40 Kg Cal Row OTB Burpees

Warm Up Group Dynamics & Mobility GYMNASTICS SKILLS Rope Climb EMOM 12’ Min 1 - 1-2 Rope Climb Min2 - HS Hold the wall 20-30” Wod 5 Rounds of: 7 Deadlift @ 90/60 Kg 9 Box Jump Overs 14 DU or 30 SU

Warm Up Group Dynamics & Mobility Gymnastic & Strength: A1- Front Squat 5 x 5 A2- DB Strict Press 5 x 5 WOD 5 Intervals 90”ON, 90”OFF AMRAP 15 Wall Ball @ 9/6 Kg 12 Push Up 10 KB Swing @ 24/16 Kg

Warm Up Group Dynamics & Mobility WOD 5 Rounds of: 30” ME K2E 30” REST 30” ME Power Clean @ 40/25 Kg 30” REST 30” ME Pull Up 30” REST 30” ME Wall Climb or HSPU 30” REST 30” ME Power Snatch @ 40/25 Kg 30” REST