WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: Cash In: 3' MAX REPS Syncro Jumping Lunges (2 members work at same time) 100 Sit Ups 50 KB

WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: EMOM 16' Odd 3 Thruster @ climbing weight every 2 sets Even 3-5 chin ups strict   WOD

WARM UP: 10’ Groups Dynamics & Mobility GYM KIPPING HSPU EMOM 6' 2-5 Reps for quality WOD 15'AMRAP: 4 DB Man Maker (1 rep= 1 row, 1 push up, 1

WARM UP: 10’ Groups Dynamics & Mobility WOD 20' AMRAP 15” 1-Arm DX Plank Hold 7 Down & ups 15” 1-Arm SX Plank Hold 21 DU/ 42 SU 200mt OH

WARM UP: 10’ Groups Dynamics & Mobility WL 1 POWER CLEAN + 1 HANG SQUAT CLEAN – EMOM 8' - @ climbing weight every set WOD 12' AMRAP 5 Hang

WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Strict Press Behind Neck SN Grip 3 x 8-10 A2- DB Step Ups 3 x 10 each

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD  AMRAP 6' : 4 Pull Up – 8 Wall Ball – 12 Abmat Sit Ups -rest 3'- AMRAP 6': 3 Wall

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Back Squat 3 x 3 Holding bottom pos 3” A2- GHD Hip extension 3 x 6-8 Holding

WARM UP 10’ Groups Dynamics & Mobility WOD AMRAP 25' 100mt (50 dx +50 sx) 1 arm KB Farmer Carry 1 Round of Cindy 100mt (50 dx +50 sx) 1

WARM UP 10’ Groups Dynamics & Mobility WL 2 Sets of: - 10 Muscle Snatch from Hang - 10 Snatch Balance @ empty BB (or less) as a warm up