WARM UP 10’ Groups Dynamics & Mobility STRENGTH A1- Back Squat 4 x 4 A2- Hollow Body Hold 4x 30'' Rest 60” WOD AMRAP 12’ 150 mt Row 5 KB Swing @ 32/24 Kg 6 Pull Up 7 Burpees

WARM UP 10’ Groups Dynamics & Mobility STRENGTH A1- Strict Press 5 x 5 A3- Strict TTB 5 x 5 Rest 60” WOD 5 Rounds of: 15 Power Clean @ 50/35 Kg 15 Box Jump Overs

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 2, switch as needed In 4’: Max DU (1 SU = 0.5 Score) -Rest 1’- In 4’: Max Cal Row -Rest 1’- In 4’: Max Air Squat -Rest 1’- In 4’: Max Push Ups h/off -Rest 1’- In 4’: Max Cal Row -Rest 1’- Burpees

WARM UP 10’ Groups Dynamics & Mobility SKILLS: KIPPING HSPU EMOM 10’ Odd Kipping HSPU or Kick into Push Up - 5-8 Even 1-leg V Up - 8-10 WOD AMRAP 15’ 500mt Row 20 KB Swing @ 24/16 Kg

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- KB TGU 3 x 5 each side A2- L or Tuck Hold on parallette 3 x 1’ accumulated Rest 60” WOD For time: 10 Rounds of: 10 DBs Push Press @ 20/10 Kg 200mt Run

WARM UP 10’ Groups Dynamics & Mobility WOD 3 Rounds of: 1’ Max Reps SDHP @ 40/25 Kg 1’ Max Reps Burpees Over the Bar 1’ Max Reps Power Snatch @ 40/25 Kg 1’ Max Reps K2E 1’Rest

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Front Squat 4 x 3 A2- GHD hip extension 4 x 10 Rest 60” WOD 5 Rounds of: 5 Squat Clean 60/40 Kg 7 Push Up Hands Off 35 DU or 70 SU

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 2, switch as needed "Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run

WARM UP 10’ Groups Dynamics & Mobility WL: 1RM POWER CLEAN + PUSH JERK WOD @ 85% above 15 Reps AFAP (cap time 4’) of: Power Clean & Jerk -rest 3'- @ 50% above 4 Rounds of: 10 Power Clean & Jerk 10 OTB Burpees

WARM UP 10’ Groups Dynamics & Mobility GYM: Toes to Bar EMOM 10’ Odd 1 K2C + 1 K2E + 1TTB Even 20-30mt bear Crawl WOD AMRAP 14’ 14 Box Jump 14 KB Russian Swing @ 24/16 Kg 14 Sit-Up