WARM UP 10’ Groups Dynamics & Mobility WL: Clean Pull + Squat Clean - 1 +1 x 10 Sets @ climbing weight WOD “Ladder Elisabeth” AMRAP 8’ Ladder Up 2-4-6-8-... Squat Clean @ 60/40Kg Ring Dip or push ups

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Weighted Step Up  4 x 8+8 A2- Strict Chin up 4 x 8 Rest 60” WOD 3 Rounds: 400mt Run 15 Push Jerk @ 50/35 Kg 15  Pull Up

10’ Groups Dynamics & Mobility with: GYM: 4 set for quality of: 5 Wall Climb 5 TTB Strict or K2C Strict 30-40 DU or 45” attempt -no rest WOD: 4 Intervals 1’30”ON, 1’30”OFF AMRAP 10 OH  Lunges @ 40/25 Kg 10 OTB Burpees

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH EMOM 16’ Odd Deadlift - 3 Reps @ climbing weight Even Plank Hold- 20-30” WOD For time: 50 Cal Row 25 Hang Power Snatch @ 50/35 kg 12 Push Up H/off

WARM UP: 10' group dynamics & mobility WOD: 10 INT 1'30'' ON 1'30'' OFF 10 KB SWING@24/16 KG 10 PUSH PRESS@ 45/25 KG ME Air Squat/ sit up alternating every round  

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 2: Cash In: 20 KB Turkish Get Up @ 24/16Kg (alternating member every rep) Complete, switching as needed: 2 Rounds of: 20 Hang Power clean @ 50/35 Kg 30 K2E 40 Box Jump Overs

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- SN Grip Push Press Behind Neck + OHS from rack 4 x 3 + 5 @ climbing weight A2- L Sit or Tuck Hold hang on bar 4 x 20-30” WOD For Time: 50 Wall Ball @ 9/6 Kg 40 Power Snatch

WARM UP 10’ Groups Dynamics & Mobility GYM: SKILLS: SKIN THE CAT WOD: 5 Rounds of: 14 Alt arm KB Snatch @ 24/16 Kg 40 DU or 120 SU

WARM UP 10’ Groups Dynamics & Mobility WL Hang Power Clean - 2RM of the day in 12’ WOD: 15-9-6-3 Reps of: Push Up h/off Hang Power Clean @ 60/40Kg Box Jump

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Ring Row - 4 x 10 A2- Back Squat - 4 x 5 A3- Superman Hold 4 x 30'' WOD AMRAP 10' 7 Deadlift @ 80/55 Kg 9 Pull Up 21 Abmat Sit Ups