WARM UP 10’ Groups Dynamics & Mobility MIDLINE 4 Sets, no rest b/w exercises: 30 Mountain Climber 20 abmat sit ups 10 Tuck Crunch WOD Every 5’ for 4 Rounds, complete: 500mt Row AFAP 10/15 KB Russian Swing @ 32/24 Kg 15/30 DU

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Close Grip Bench Press 4 x 6 A2- Chin Up 4 x 6 A3- DB Walking Lunges 4* 10 mt WOD AMRAP 7’ Burpees

WARM UP: 10’ Groups Dynamics & Mobility WOD: AMRAP 20’: 200mt Run 15 Box Jump Overs 10 Hang Power Clean @ 40/25 Kg 200mt Run 50 Air Squat 200mt Run 15 KB Swing @ 24/16 Kg 10 Push Press @ 40/25 Kg

TEAM WOD OF 2 - SWITCH AS NEEDED DOUBLE "JACKIE" 2000 mt row 100 Thruster 20/15 kg 60 Pull Up    

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: A1- Back Squat 4 x 2 @ AHAP A2- Hollow Body Hold 4 x 30” accumulated A3- DB Wind Mill 4 x 6+6 WOD: AMRAP 14’: 6 HSPU 9 Pull Up 12 KB Swing @ 24/16Kg

WARM UP: 10’ Groups Dynamics & Mobility GYMNASTICS: Rope Climb Review EMOM 10' Odd Rope climb 1 rep Even abmat sit up 12 reps WOD: 3 Rounds for time: 7 Deadlift @ 80/55 kg 14 Box jump 21 Wall Ball 400mt run

WARM UP: 10’ Groups Dynamics & Mobility WL A- Hang Clean Pull + Hang Power Clean - 3 + 2 x 8 sets @ climbing WOD: 3 Intervals 3’ON, 2’OFF AMRAP 10  Burpees 15 Alt Arm DB Snatch @ 20/10 kg 20 DU

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: A1- Floor Press 4 x 8 A2- Floor Wiper 4 x 10 A3- Superman Hold 4 x 30” WOD: For Time: 100 Thruster @ 35/25 Kg -Every minute perform 5 Burpees

WARM UP: 10’ Groups Dynamics & Mobility WOD: 5 Rounds of: 30” Bear crawl (10mt shuttle) 30” Rest 30” Push up H/Off 30” Rest 30” Abmat Sit ups 30” Rest 30” 1arm-KB Swing (switch arm every reps) @ 24/16 Kg 30” Rest 30” Bear crawl (10mt shuttle) 30” Rest 30” Plank hold on hands 30”

WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: AMRAP 8’, I GO-YOU GO every round: 8 Power Clean @ 40/30 Kg 8 K2E 8 Push Press @ 40/30 Kg -2’ Rest AMRAP 8’, I GO-YOU GO every round: 8 Front Rack lunges @ 40/30 Kg 8 OTB Burpees 8 V ups -2’