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)

WARM UP 10’ Groups Dynamics & Mobility WL SQUAT SNATCH – EMOM 12’ 2-3 Reps @ climbing weight holding  bottom pos 3” each rep WOD 75 OHS for time @

WARM UP 10’ Groups Dynamics & Mobility GYM KIPPING PULL UP EMOM 12’ Odd 3-6 Kipping Pull Ups Even 10-12 KB Russian Swing WOD AMRAP 14’ 5 TTB 7 Hang

WARM UP 10’Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Front Squat holding bottom pos 3” 5 x 4 A2- Pike Push Ups 5 x 5-8 A3- Side Plank