Warm Up Group Dynamics & Mobility GYMNASTIC SKILL Kipping Pull Up/ C2B EMOM 8’ 3-6 Reps for quality WOD 5 Rounds for Time: 200mt Run 30 DU or 50 SU

Warm Up Group Dynamics & Mobility Strength Back Squat 4 x 5 with 3” hold bottom pos WOD For Time: 50 Thruster @ 40/30 Kg 40 Cal Row 30 Front

Warm Up Group Dynamics & Mobility Strength A1- Bench Press (normal Grip) 4 x 6 @ climbing A2- Abmat Sit Ups with pvc pipe 4 x 12 WOD 5 Intervals

Warm Up Group Dynamics & Mobility WOD AMRAP 25’ 25 Burpees 10mt Broad Jump 15 KB SDHP @ 24/16 Kg 10mt Bear Crawl 10 HSPU or Push Up 10mt Broad

Warm Up Group Dynamics & Mobility WL & Gymnastics EMOM 10’ Odd Squat Snatch Cycling - 3-5 reps @ climbing weight every set Even Ring Dip Strict  4-6 reps or

Warm Up Group Dynamics & Mobility GYMNASTICS SKILLS Rope Climb EMOM 12’ Min 1 - 1-2 Rope Climb Min2 - HS Hold the wall 20-30” Wod 5 Rounds of: 7

Warm Up Group Dynamics & Mobility Gymnastic & Strength: A1- Front Squat 5 x 5 A2- DB Strict Press 5 x 5 WOD 5 Intervals 90”ON, 90”OFF AMRAP 15 Wall

Warm Up Group Dynamics & Mobility WOD 5 Rounds of: 30” ME K2E 30” REST 30” ME Power Clean @ 40/25 Kg 30” REST 30” ME Pull Up 30” REST

Warm Up Group Dynamics & Mobility SKILLS KB SNATCH WOD 4 Rounds of: 400mt Run/ 400mt Row 20 Alt Arm KB Snatch @ 24/16 Kg

Warm Up Group Dynamics & Mobility WL Squat Clean & Split Jerk - 1RM of the day WOD 3 Rounds for time: 12 Clean & Jerk @ 60/40 Kg 12