Warm Up Group Dynamics & Mobility Gymnastic & Strength EMOM 20’ Odd 5 Front Squat From The Ground 5 @ climbing weight every 2 sets Even Chin Up strict 3-5 reps WOD For Time: 50 DB Thruster @ 20/10 Kg 30 Cal Row

Warm Up Group Dynamics & Mobility WL Squat Snatch - 1RM of the day WOD 5 Rounds of: 8 Squat Snatch @ 40/25 Kg 12 Over The Bar Burpees

Warm Up Group Dynamics & Mobility MIDLINE: 4 sets 20” Max Reps 1 leg VUP 20” Max Reps Tuck Crunch 20” Max Reps Abmat sit ups -rest 1’ b/w rounds WOD 5 Rounds of: 400mt Run 12 DB Box Over @ 20/10 Kg 10 pull up 10 Push Up

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: A1- Closed Grip Bench Press 4 x 4 A2- Ring Rows  4 x 10 A3- GHD Hip & Back extensions 4 x 8 WOD: 7’AMRAP of: 10 Deadlift 80/55 Kg 7 Pull Up 21 DU or 50 SU

WARM UP: 10’ Groups Dynamics & Mobility WOD: 20’AMRAP of: 500mt row 50mt OH Plate Carry @ 20/15Kg 12 KB Russian Swing 24/16kg 8 Kipping HSPU or 10 Perfect Gym Push Up

WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: -Cash In: 50 Partner ball pass sit up (facing each other) @ 9/6 Kg 10 Rounds each member, I GO-YOU GO every round 100mt Run with medball on shoulder @ 9/6 Kg 10 Wall Ball @ 9/6 Kg -Cash out: 50 Partner ball pass

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: 5 Sets of: A1- Back Squat - 6 reps A2- Strict TTB or K2E -6-8 reps WOD: 15’ AMRAP of: 20/15 Cal Row 12 DB Hang Power Clean @ 20/10 Kg 9 DB Push Press @ 20/10 Kg 6 DB Burpees @ 20/10 Kg

WARM UP: 10’ Groups Dynamics & Mobility GYMNASTICS SKILLS Pistols For Advanced : EMOM 8 Odd Pistol / assisted Pistol - 3-4 each leg Even Lateral Side Plank - 30” + 30” WOD: For Time: 600mt Run 30 Alt Leg Front Rack Lunges @ 50/35 Kg 15 KB Swing @ 24/16 Kg 400mt Run 20 Alt

WARM UP: 10’ Groups Dynamics & Mobility WL Hang Power clean & Push Jerk - 2RM  (drop and go after the 1st rep) WOD: Ladder up in 10’ 2,4,6,8,..reps of: Pull Up Power Clean 40/25 Kg OTB Burpees

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: A1- Pike Shoulder Touches (feet on box) 5 x 20 (10+10) A2- GHD Sit Ups 5 x 12-15 A3- Superman Hold 5 x 1’ accumulated WOD: 3-4 Rounds of: 500mt Row 15 OHS @ 40/25 Kg 30 DU or 70 SU