WARM UP WOD 3 rounds not for time 15m Backward Bear Crawl 10 Backward Walking Lunges 20” Hollow Body Hold TEAM WOD OF 2 10 rounds of – 5 each

WARM UP WOD 3 rounds not for time 10 Face the Wall Squat with stick in OH position and hold 3” sticking point 10 Kneeling Banded Hip Thrust 10 Hip

WARM UP 10’ Groups Dynamics & Mobility STRENGTH A1. Push Press – 4 x 5 1’ di rest A2. Deadlift - 4 x 3 1’ di rest prima di ripartire

WARM UP WOD 3 rounds not for time 10 Face the Wall Squat with stick in OH position 10 Burpee a piedi uniti 25” Handstand Hold back to the wall

WARM UP WOD 3 rounds not for time of: 10 Face the Wall Squat with stick in OH position and hold 3” sticking point 10 Dog Up & Dog Down

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 2 Cash In – 100 Sit Ups Then 7 rounds each member of: 10 KB Swing @24/16 kg 10 Burpees

WARM UP WOD 3 rounds not for time of: Wall Angels 2’ practice positioning and execution 10 – 15 Scapula Retractions Hang on bar WOD: 4 Rounds for time 15 Pull Ups

WARM UP 10’ Groups Dynamics & Mobility STRENGTH Bench Press - 4 X 8-10 tempo 3111, Rest 90” WOD 6 Intervalli 2’ON - 2’ OFF 200mt Row/Run 10 Wall Ball

WARM UP WOD 3 rounds not for time of: DU 2’ of practice 10 kneeling banded hip thrust MIDLINE 4 rounds of: 3-5 Strict Toes to Bar/Knee to Elbows/Knee to