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

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Chin up holding chin over the bar 3” 3x4-6 A2- Bench Press 3x5 A3- GHD Sit Ups

WARM UP 10’ Groups Dynamics & Mobility GYM: Strict Ring Dip & Kipping Ring Dip EMOM 12' Odd: 3-5 Strict/Kipping Ring Dip (alternating every set – for beginner Top &

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 2 Complete: 200 KB Swing@ 24/16 Kg 100 Cal Row 200 Plate GTOH @ 20/15 Kg