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

WARM UP 10’ Groups Dynamics & Mobility WOD AMRAP 20’ 15 Burpees 15 Wall Ball @ 9/6 Kg 15/12 Cal Row

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Back Squat 5 x 2 A2- Strict Chin Up 5 x 3-6 Rest 60” WOD 5 Intervals 1’30” ON, 1’30” OFF AMRAP 5 Kipping Pull Up 10 DBs Push Press @ 20/10 Kg 10 DBs Walking Lunges @ 20/10 Kg

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Strict Press BN SN Grip - 4 x 6 A2- L Sit or Tuck Hold Hanging from the bar- 4x 30” Rest 60” WOD AMRAP 10' 15 Deadlift @ 50/ 35 Kg 12 Hang Power Snatch @ 50/ 35 Kg 9 Ring Dip/Push

WOD: Team Wod of 2: only one partner working at a time, complete rounds of 50-40-30-20-10 KB Swing 24/16 Thuster 40/25 rest 2' KB SDHP 24/16 Sit Up

WARM UP 10’ Groups Dynamics & Mobility WL SQUAT SNATCH EMOM 12’- 3-2-1 Reps @ across weight WOD 5 Rounds of: 12 OHS @ 45/30 15 Push Up h/off 40 DU or 80 SU

WARM UP 10’ Groups Dynamics & Mobility GYM: KIPPING PULL UP EMOM 10’ Odd 4 KIPPING PULL UP Even 10-12 V Ups WOD AMRAP 14’ 250mt Row /200 for woman 7 Deadlift @ 80/55Kg 12 Wall Ball UB @ 20/14 lbs