WARM UP 10’ Groups Dynamics & Mobility GYM EMOM 10’ Odd 3-6 Strict Pull Ups Even 12-15 Tuck Crunch WOD 3 Rounds of: 25 KB Swing @ 24/16 Kg 25 Wall Ball @ 9/6 Kg 25 Cal Row

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Back Squat - 5 x 3 A2- Strict Ring Dip 5 x 4 WOD For Time: 9-15-21 Reps of: Burpees-Box Jump Pull Ups

WARM UP 10’ Groups Dynamics & Mobility WOD 6 Rounds of: 1’ Max Reps DU 1’ Max Reps DBs Hang Power Clean & Press @ 15/10 Kg 1’ Max Abmat Sit Ups 1’Rest

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Ring Rows - 4 x 8-10 A2- 1-leg-KB Deadlift - 4 x 6-8 each leg A3-  Plank -  4 x 30”-40” Rest 60” WOD 5 Intervals 1’ON, 1’OFF 10 Hang Power Snatch @ 40/25 Kg ME Back Squat @ 40/25 Kg

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 3, I go-you go as needed: Cash In: 1000mt Run 3 Rounds of: 60 DB Snatch @ 20/15 Kg 60 1 arm DB Thruster (max 5 reps each side then change) @ 20/15 Kg 60 1 arm DB Walking Lunges (max 5 reps each side

WARM UP 10’ Groups Dynamics & Mobility WL : PUSH JERK EMOM 12’ 2 Reps @ climbing weight every 2 sets WOD AMRAP 10’: 10 Push Jerk @ 50/30 Kg 10 Box Jump 10 Burpees

WARM UP 10’ Groups Dynamics & Mobility GYM EMOM 12’ Min 1 TTRing 6 Min 2 Wall Climbs 2 Min 3 Parallette Pass Through 6 WOD AMRAP 5’ 1-2-3-4-5..Ladder Up Deadlift @ 80/50 Kg HSPU/Push Ups -Rest 5’- AMRAP 5’ 1-2-3-4-5..Ladder Up Deadlift @ 80/50 Kg HSPU / Push Ups

WARM UP 10’ Groups Dynamics & Mobility STRENGTH  A1- Strict Chin Up 5 x 5 A2- Front Squat- 5 x 5 Rest 60” WOD 4 Intervals 2’ON, 2’OFF AMRAP 30 DU or 50 SU 10 Med Ball Clean @ 9/6 Kg 5 C2B or Pull Ups

WARM UP 10’ Groups Dynamics & Mobility WOD AMRAP 25’ 750mt Row/800mt Run -then- 4 Rounds of: 12 Walking Lunges 12 Broad Jump 12 KB Russian Swing @ 24/16 Kg

WARM UP 10’ Groups Dynamics & Mobility STRENGTH A1- Push Press Behind Neck SN Grip 4 x 6 A2- GHD Sit Ups 4 x 10 A3- Side Plank on Hands 4 x 20-30” each side Rest 60” WOD 5 Rounds of: 15 OTB burpees 10 Power Snatch @ 50/35 Kg