WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH EMOM 15' min1- Sorensen Hold (on GHD)- 30” min2- Bear Crawl – 20mt min3- Plank Hold - 30”

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 3 All team must complete 12 Rounds in total (switch every rounds) of: 7 Push Press @ 50/30 Kg 7

WARM UP 10’ Groups Dynamics & Mobility GYM SKILLS : KIPPING PULL UP WOD 5 Rounds of: 400mt Run 10 DB Snatch alt arm @ 20/10 Kg 10 Pull Ups /

WARM UP 10’ Groups Dynamics & Mobility BB STRENGTH BACK SQUAT: 2RM of the Day WOD 20-15-10-5 Reps of: Back Squat from the ground @ 50-70% of 2RM just Found Burpees

WARM UP 10’ Groups Dynamics & Mobility WOD AMRAP 30' 2 Rounds of: 4 Plate Push Ups 10 1-Arm-KB Swing @ 24/16 Kg DX 5/7 K2E/ K2C Strict 10 1-Arm-KB

WARM UP 10’ Groups Dynamics & Mobility WL SPLIT JERK EMOM 10: 2-3 Reps holding catch pos 3” @ light weight WOD As many intervals as needed 30” ON, 30”

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH 5 Sets of: A1- Weighted GHD Hip extension – 8 Reps A2- Flutter Kick – 30”/40” A3- Weighted

Ci vediamo a Segrate Expo presso il centro parco di via San Rocco 1 !   TEAM WOD of 2 5 Rounds for time of: 30 Syncronized Air Squat 15mt

WARM UP 10’ Groups Dynamics & Mobility WL POWER CLEAN – 1 RM of the Day WOD Drop Down to 50-65% 1RM PW CL -Then- For time: 15-12-9-6-3 reps of

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH 4 Sets of: A1- DB Russian Step Up – 8 Reps A2- GHD Hip&Back Extension – 8 Reps