Warm up: 10' group dynamics and mobility OHS: 4*4 @ climbing weight WOD: AMRAP 10’: 10 PW CL @ 45/30Kg 7 Back Squat @ 45/30Kg 5 Push Up h/off

WARM UP: 10’ Groups Dynamics & Mobility BB STRENGTH: Closed Grip Bench Press 4 x 6 WOD: 21-15-9 of: SDHP@ 40/30Kg OTB Burpees DU x 3 (63-45-27) or SU 100-75-50

WARM UP: 10’ Groups Dynamics & Mobility WOD: 20’ AMRAP, 500mt Row -then- 3 Rounds of: 8 DB Box overs @ 15/7,5 Kg 8 DB Push Press @ 15/7,5 Kg 8 Tuck Crunch

WARM UP: 10’ Groups Dynamics & Mobility SKILLS:  Pistols WOD: “KB Annie” 50-40-30-20-10 Reps: KB Russian Swing @ 24/16 Kg Sit Up

WARM UP: 10’ Groups Dynamics & Mobility WOD: Open Wod 16.4

CINDY As many rounds as possible in 20 min: 5 Pull-ups 10 Push-ups 15 Squats

WL POWER CLEAN + POWER JERK - 2RM of the day WOD: 5 Intervals 1’30” ON, 1’30” OFF AMRAP 7 Power clean @ 50-60% RM just found pw cl & jerk 7 Jerk @ 50-60% RM just found pw cl & jerk 7 Box jump Over

WARM UP: 10’ Groups Dynamics & Mobility SKILLS KB Snatch - review and practice as a warm up for the following wod WOD AMRAP 18’ 20 alt arm KB Snatch @ 24/16Kg 30 DU or 60 SU 40 Sit Ups

STRENGTH: A1- Front Squat - 4 x 8 A2- L Sit or Tuck Hold Hanging from the bar- 4x 20-30” Rest 60” WOD: 9-15-21 Reps of: Thruster @ 40/30Kg TTB / K2C

WARM UP: 10’ Groups Dynamics & Mobility GYM: Strict Ring MUSCLE UP WOD: For Time: 30-20-10 reps of: SDHP @ 40/30Kg Wall Ball @ 9/6 Kg -after each round run 400mt