WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: Ogni membro deve completare tutto il round, cambio ogni round (I GO-YOU GO every round ) Round 1: 15 Burpees Pull Up 30 Box Jumps Overs Round 2: 200mt Run 30 Thruster @ empty BB Round 3: 15 HSPU or 8 Wall Climb 30

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: A1- Deadlift 4 x 10-8-6-4 @ climbing weight A2- Weighted Strict Chin Up 4 x 4 @ climbing weight WOD: 3 Rounds of: 50 DU/100 SU 40 Air Squat 30 Sit Ups 20 Power Snatch @ 35/25 Kg

WARM UP: 10’ Groups Dynamics & Mobility Gymnastics Strength EMOM 8-10’ - Odd 2-4 Reps Strict Ring Dip Even 8-10 Reps One leg V- Up WOD: 7 Intervals 1’ON, 1’OFF 10 OTB Burpees ME Push Press @ 40/30 Kg

WARM UP: 10’ Groups Dynamics & Mobility WL Power Clean Cycling - EMOM 10’- 3-4 reps @ climbing WOD: 12’ AMRAP: 5 C2B or Pull Up 7 Power clean @ 70/ 45 Kg 200 mt run

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH : Front Squat 5 x 5 @ climbing WOD: 3 Rounds of: 10 Kipping HSPU or 12 push up 30 Wall Ball @ 9/6 Kg 500 mt row

WARM UP: 10’ Groups Dynamics & Mobility WOD: 5 Rounds of: 1’ Walking Lunges 1’ KB SDHP @ 32/24 Kg 1’ Parallette Pass Through 1’ Down&Up 1’ Abmat Sit Up 1’ Rest

WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: Complete for time, switching as needed: 20 C2B/Pull Up 40 DB Push Up 40 DB Thruster 20/10 kg 60 Box Jump Overs 80 Cal Row

WARM UP: 10’ Groups Dynamics & & Mobility STRENGTH A- Back Squat - 2RM WOD: For Time: 75 Back Squat from the ground @ 70/45 Kg -every minute 5 Burpees

WARM UP: 10’ Groups Dynamics & Mobility WL Hang Power Snatch - EMOM 12’ - 2 reps @ climbing WOD: 9’ AMRAP of: 9 Hang Power Snatch @ 35/25 Kg 9 Pull Up 9 Box Jump Overs  

WARM UP: 10’ Groups Dynamics & Mobility WOD: 20’AMRAP: 2 rounds of: 4 Rind Dip 8 Alt arm DB Snatch @20/10 Kg 16 Jumping Split Squat -then- 400mt Run