WARM UP 10’ Groups Dynamics & Mobility STRENGTH: FRONT SQUAT 1RM in 12’ WOD 3 Rounds of: 25/20 Cal Row 12 Front squat UB @ 50% above 12 Over-the row- Burpees

WARM UP 10’ Groups Dynamics & Mobility GYM 4 Rounds 3-5 strict pull up 1 parallette push up+ 2 parallette pass-through WOD 100 MB clean 20/14 lbs every minute 5 (W) / 7 (M)push up

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Push Press- 5 x 5 @ climbing hold top pos 3” A2- Strict TTB - 5 x 6 Rest 60” WOD 7 Rounds for time 5 Deadlift @ 85/50 Kg 7 Kipping Pull Up 9 Sit up

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 2, switch as needed Cash In : 30 SYNC GTOH Plate 5 Rounds of: 30 Bar Facing Burpees 30 Hang Power clean @ 50/35 Kg 30 Box Jump Cash out : 30 SYNC GTOH Plate

WARM UP 10’ Groups Dynamics & Mobility WL SPLIT jerk from rack - 5 x 3 reps holding top pos 3” each rep @ climbing weight WOD AMRAP 10’ 10 Push Jerk UB @ 55/35 Kg 15/10 Cal Row 30 DU

WARM UP 10’ Groups Dynamics & Mobility SKILLS KIPPING RING DIP EMOM 10’ Odd Kipping Ring Dip or Jumping into ring support + 3” negative - 2-4 Even goblet squat- 8-10 Reps WOD Interval elisabeth 30” ON, 30” OFF As many intervals as needed to complete 21-15-9 Reps of: Squat Clean @ 60/40 Kg Ring Dip

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Strict Chin Up  5 x 4-6 A2- Tuck Crunch 5 x 12-15 WOD AMRAP 14’ 5 Pull Up 7 Hang Power Snatch @ 50/35 Kg 5 TTB / K2C 7 OTB Burpees

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Back Squat 4*3 A2- DBs Strict Press 4*6 Rest 60” WOD 5 Rounds of: 12 Box Jump 12 Wall Ball @ 9/6 Kg 12 OHS @ 40/25 Kg

WARM UP 10’ Groups Dynamics & Mobility WOD 16.1

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 3, switch as needed Cash In 120 DB Snatch alt arm @ 20/10 Kg 90 Hang Power Clean & Press @ 50/35 Kg 60 Thruster @ 50/35 Kg 30 HSPU Strict or 18 wall climb Cash out: 1200 1-arm OH DB carry (switch hand as