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

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 2 AMRAP 7' 8 DB Snatch alt arm @ 20/10 Kg 8 DB (1 in front) Front Rack Lunges @

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH STRICT HSPU WOD 6 Intervals 2'ON, 2'OFF 100mt Run 7 Back Squat From the ground @ 50/ 35 Kg ME HSPU

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH 4/5 Sets of: A1- KB 1 Leg Deadlift – 10 each leg A2- Ring Rows – 6/8 A3-

WARM UP 10’ Groups Dynamics & Mobility WOD AMRAP 30' 800mt Run /750 Row (alt every round) 60mt Bear Crawl -then- 3 Rounds of: 6/8 Ring Push Ups / Push

WARM UP: 10’ Groups Dynamics & Mobility WL: POWER CLEAN EMOM 8' – 3-4 Reps in Cycling style @ across weight WOD: 4 Rounds – all out, rest 90” between rounds