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

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH 4 Stets of: A1-Bench Press – 6 reps A2-Side plank hold – 30” each side A3- 1-Arm DB

WARM UP 10’ Groups Dynamics & Mobility WOD AMRAP 20' 400mt Run -then- 3 Rounds of: 5 Push Press @ 45/25 Kg 7 TTB 15 DU

WARM UP 10’ Groups Dynamics & Mobility GYM SKILLS STRICT MUSCLE UP WOD EMOM 18' -min1 C2B/ Pull Up– 5/7 Reps -min2 Burpees Box jump – 8/10 Reps -min3 Parallette

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 2 Switch as needed and complete: 50 HSPU/Wall Climb 50 Deadlift @ 80/50 Kg 50 K2E 50 Push Jerk @

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH 5 Sets of: A1- DB Cuban Rotation – 8/10 Reps A2- Around the world on floor – 8/10

Warm up 10' Group Dynamics and Monility GYM SKILLS: Kipping Ring Dip WOD AMRAP 15' 5 Ring Dip / Perfect gym push Ups 6 Goblet Squat 24/16kg 7 C2B/ Pull

WARM UP 10’ Groups Dynamics & Mobility SKILLS: KB Snatch WOD: 4 Intervals 3'ON, 2'OFF AMRAP 40 DU / 80 SU 8 KB Snatch alt arm @ 24/12 Kg 10

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH 4 Sets of: A1- Front Squat hold bottom pos 3” - 3 Reps A2- GHD Back Extensions –

WARM UP 10’ Groups Dynamics & Mobility WOD For time: 25 Wall Ball @ 9/6Kg 400mt Run 25 Deadlift @ 80/50 Kg 400mt Run 25 KB russian swing @ 24/16