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

WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’: Odd 5-7 Facing the wall squat Even 10-12 Shoulder touches in push up position (5/6 each side) GYM STRENGTH &

WARM UP 10’ Groups Dynamics & Mobility WOD Open Wod 15.2

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 2 10 rounds of (5 each member): 20 Wall Ball @ 9/6Kg 10 Box Jump 200mt run with ball on

WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd Double Under Practice Even 5-7 Ring Rows feet on floor GYM STRENGTH & BB STRENGTH A1- Strict Pull Up

10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd 45” Plank Hold on hands Even 8-10 OHS with pvc pipe SKILLS Ring Dip with Kip – practice for 10-15’ WOD: