WARM UP 10’ Groups Dynamics & Mobility GYM: Kipping K2E/TTB EMOM 10’ Odd 2-6 Kipping K2E/TTB for quality Even 10-15 DU (or 30” Practice ) WOD AMRAP 12’ 5 HSPU

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- 1-Arm-DB-Row 4 x 8 each arm A2- Bench Press narrow grip 4 x 5 A3- Plank Hold

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Strict Ring Dip 4 x 5-8 A2- Reverse Angel  4 x 8-10 A3- 1-leg-V Ups 4 x 8-10

WARM UP 10’ Groups Dynamics & Mobility WOD 2 Rounds of: 2’ For max mt Row 2’ For max Box Jump Overs 2’ For maxHang Power Clean & Press @

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 2, I go-you go every round: 10 Rounds each member: 100mt Run 7 Medball Clean @ 9/6Kg 7 TTB/K2E 7

WARM UP 10’ Groups Dynamics & Mobility WL POWER CLEAN CYCLING- EMOM 10’ 3-4 Reps  catch pos 3” each reps WOD 5-10-15-20 Reps of: Front Squat @ 60/35 Kg Power

WARM UP 10’ Groups Dynamics & Mobility GYM: RING MUSCLE UP 10-15’ in EMOM Style 1-3 reps/transition WOD 5 rounds of: 30” Pull Ups for max reps 30” rest 30” Push

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH EMOM 18’ Odd 3 Deadlift @ climbing weight every set Even Strict 3-5 TTB/K2C WOD 5 Rounds: 12

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Back Squat 6 x 3 @ climbing weight A2-  GHD Hip extension  6 x 6-8 Rest 90”

WARM UP 10’ Groups Dynamics & Mobility WOD 30’ AMRAP 800mt Run -then- 3 Rounds of: 10 Wall Ball @ 9/6 Kg 12 Burpees Plate 20 DU (or 50 SU)