WARM UP: 10’ Groups Dynamics & Mobility Gymnastics Strength EMOM 8-10’ - Odd 2-4 Reps Strict Ring Dip Even 8-10 Reps One leg V- Up WOD: 7 Intervals 1’ON, 1’OFF

WARM UP: 10’ Groups Dynamics & Mobility WL Power Clean Cycling - EMOM 10’- 3-4 reps @ climbing WOD: 12’ AMRAP: 5 C2B or Pull Up 7 Power clean @

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH : Front Squat 5 x 5 @ climbing WOD: 3 Rounds of: 10 Kipping HSPU or 12 push up 30 Wall Ball

WARM UP: 10’ Groups Dynamics & Mobility WOD: 5 Rounds of: 1’ Walking Lunges 1’ KB SDHP @ 32/24 Kg 1’ Parallette Pass Through 1’ Down&Up 1’ Abmat Sit Up

WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: Complete for time, switching as needed: 20 C2B/Pull Up 40 DB Push Up 40 DB Thruster 20/10 kg 60

WARM UP: 10’ Groups Dynamics & & Mobility STRENGTH A- Back Squat - 2RM WOD: For Time: 75 Back Squat from the ground @ 70/45 Kg -every minute 5 Burpees

WARM UP: 10’ Groups Dynamics & Mobility WL Hang Power Snatch - EMOM 12’ - 2 reps @ climbing WOD: 9’ AMRAP of: 9 Hang Power Snatch @ 35/25 Kg

WARM UP: 10’ Groups Dynamics & Mobility WOD: 20’AMRAP: 2 rounds of: 4 Rind Dip 8 Alt arm DB Snatch @20/10 Kg 16 Jumping Split Squat -then- 400mt Run

WARM UP: 10’ Groups Dynamics & Mobility Gymnastics Skills: Kipping HSPU  For Advanced: EMOM 10’- 3-5 Reps WOD: 5 Rounds of: 5 Power Clean& Press @ 80/50 Kg 20 DU or

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: A1- Shoulder Press 5 x 5 @ climbing A2- Strict K2E 5 x 8 WOD: 15-12-9-6-3 Reps of: Deadlift 80/60 Kg