WARM UP 10' Group Dynamics & Mobility TEAM WOD OF 2 100 Russian Swing 24/16 Kg 600 m Run 100 Push Up 600 m Run 100 Sit Up 600 m

WARM UP 10’ Groups Dynamics & Mobility   STRENGTH Deadlift – 5 x 2 @climbing, rest 3’ tra i set   WOD 5 rounds for time of: 6 Power Snatch

WARM UP 10’ Groups Dynamics & Mobility STRENGTH Thruster – work up to a 1RM from the floor WOD 3 rounds for time : 15 Thruster @35/25kg 15 Bar Facing

WARM UP 10’ Groups Dynamics & Mobility   SKILLS Ring Dip – practice progression per 10'   WOD 4 rounds for time: 20 box jump over 20 Hang Power Snatch

WARM UP 10’ Groups Dynamics & Mobility   WL Snatch Balance – 5 x 8-10   WOD: 10 rounds for time of: 12 Ball Clean @9/6kg 10 Push Ups h/off

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH A1 ring row 3x6-8 1’ rest A2 handstand hold 3xmax (non più di un minuto) 1’ rest A3 ring dip 3x4-6

WARM UP 10' Group Dynamics & Mobility TEAM WOD OF 2 25' AMRAP 50 BURPEES 50 THRUSTER 50 SWING 50 PARTNER MB SIT-UP  

WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd Double Under Practice Even 5-8 Perfect Gym Push Up GYM STRENGTH & BB STRENGTH A1- One-arm-DB-Row 4 x 6+6

WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd 5-7 Facing the wall squat Even 5-7 Scapula Retraction hanging from the bar SKILLS Kipping Pull Up Progression with

WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd 8-10 Down&Up (burpees straight arms) Even 6-10 Tuck crunch WEIGHT LIFTING Hang SQUAT SNATCH: practice with empty barbell for