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

WARM UP: 10’ Groups Dynamics & Mobility Gymnastics Skills: Kipping HSPU  For Advanced: EMOM 10’- 3-5 Reps WOD: 5 Rounds of: 5 Power Clean& Press @ 80/50 Kg 20 DU or 40 SU

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: A1- Shoulder Press 5 x 5 @ climbing A2- Strict K2E 5 x 8 WOD: 15-12-9-6-3 Reps of: Deadlift 80/60 Kg Push up Down & Up

WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: Complete, switching every round: AMRAP 4’ 1 Round of cindy each member -rest 2’- AMRAP 4’ 7 KB Swing @ 32/24 Kg 7 GHD Sit Ups -rest 2’- AMRAP 4’ 10 Thruster @ empty BB 5 Bar facing Burpees -rest 2’- AMRAP 4’ Max

WARM UP: 10’ Groups Dynamics & Mobility WL OHS From the Ground - 2RM WOD: 3 Intervals 3’ON, 3’OFF 400mt Run 12 Box Jump ME Alt Arm DB Snatch 30/15 Kg

WARM UP: 10’ Groups Dynamics & Mobility Gym Skills : Rope Climb For Advanced EMOM 10': 1/2rope WOD: 12’AMRAP: 5 Hang Power Clean @ 70/50 Kg 7 Pull Ups 9 OTB Burpees

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH: Thruster From Rack 5 x 3 @ climbing Ring Rows 5 x 10 WOD: 5 Rounds For Time: 21 Wall Ball @ 9/6Kg 15 Tuck Crunch

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: A1- Push Press Behind Neck SN Grip 5 x 5 @ climbing A2- Superman Hold 5 x 30” A3- DB Lunges 5 x 6 each leg @ AHAP WOD: “Isabel” 30 snatch for time @ 60/40 Kg

WARM UP: 10’ Groups Dynamics & Mobility WOD: 4 Rounds of: 30” Max HS Hold against wall 30” Rest 30” Max Cal Row 30” Rest 30” Max Push Ups 30” Rest 30” Max One leg V Up 30” Rest 30” Max 1-arm-KB Swing alt arm every rep @ 24/16 30” Rest