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:

10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd 5-7 GTOH Plate Even 5-7 OH Plate Lunges WL SPLIT JERK: practice with empty barbell for 10’ EMOM 8’: 3-4 Reps

WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’: Odd 5-7 Facing the wall squat Even 6-8 Shoulder touches feet on box GYM STRENGTH & BB STRENGTH A1- Front

WARM UP 10’ Groups Dynamics & Mobility WOD Open Wod 15.3

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 3, I go –You go: 10’ to establish max rounds of: 5 Deadlift @ 60/40Kg – 7 OTB Burpees -rest

WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd 20'' Mountain Climber Even 8-10 Good Morning empty barbell GYM STRENGTH & BB STRENGTH A1- KB 1 Leg Deadlift

10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd 8-10 Shoulder Shrugh in push up position Even 5-7 Facing the wall squat SKILLS Rope Climb for 10’ WOD: 4 Rounds of:

10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd 3-5 walking Push Ups Even 6-8 V Ups WL POWER SNATCH cycling: practice with empty barbell for 10’ EMOM 5’: 5-7