WARM UP 10’ Groups Dynamics & Mobility WL OHS from the ground - 5RM in 15’ WOD “Helen” 3 Rounds of: 400mt Run 21 KB Swing @ 24/16 Kg 12 Pull Up

WARM UP: 10’ Groups Dynamics & Mobility GYM SKILLS KIPPING HSPU  EMOM 10’ Odd 2/4 Reps for quality or 1-2 kick into push up Even 10 One leg V-Up WOD 4 Rounds of: 24 Alt arm DB Snatch @ 20/10 Kg 24 burpees 24 Box jump

WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Deadlift 4 x 5 A2- TTB 4 x 8-10 WOD: For Time: Ladder 10-9-8-7-6-5-4-3-2-1 Med Ball Clean @ 9/6Kg 1-2-3-4-5-6-7-8-9-10 Push press @ 45/35Kg

WARM UP: 10’ Groups Dynamics & Mobility WL: Power Snatch Cycling 5 x 5-7 reps every 90” WOD: 5 Intervals 1’30” ON, 1’30” OFF 10/15cal Row ME Power Snatch @ 35/25Kg

  16:2

WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: All team must complete, switching as needed: Cash In: 100DU or 250 SU 3 Rounds of: 30 Pull Up 30 Wall Ball @ 9/6 Kg 30 Sit Ups 30 Cal Row Cash In: 100DU or 250 SUV

WARM UP: 10’ Groups Dynamics & Mobility WL Power Clean & Jerk Cycling 5 x 5 reps every 90” WOD: 4 Rounds all out of: 250mt Row 10 Power clean & Jerk @ 45/35 Kg 10 burpees over the bar -rest 60” after each round

WARM UP 10’ Groups Dynamics & Mobility WOD AMRAP 25’ 50 DU/100SU -then- 2 Rounds of: 4 alt Arm KB TGU @ 24/12 Kg 12 alt Arm KB Russian Swing @ 24/12 Kg 15 Lunges / 15 Abmat Sit Up (alternating every round)

WARM UP: 10’ Groups Dynamics & Mobility GYM SKILLS ROPE CLIMB WOD: 4 Intervals 3’ON, 3’ OFF AMRAP: 20/15 Cal Row 10 TTB 10 Push Up

WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Snatch Grip Push Press Behind Neck 4 x 8-10 (taken from the ground) A2- 30'' Plank Rest 60” WOD: AMRAP 12’: 6 Hang Squat Snatch @ 50/30Kg (power + OHS for beginners) 6  Pull Up 6 OTB Burpees