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

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 2: All Team Complete for time: 10 Rounds of Cindy (switch every Round): 5 Pull Up, 10 Push Ups, 15 Air Squat “Karen”: 150 Wall Ball @ 9/6 Kg (150 reps in total, switch as needed)

WARM UP 10’ Groups Dynamics & Mobility   WL: Hang Power Snatch EMOM 12’ : 1 + 2 @ climbing weight every 2 sets WOD For Time: 600mt Run 12 Hang Power Snatch @ 35/25 Kg 12 K2E 400mt Run 15 Hang Power Snatch @ 35/25 Kg 15 K2E 200mt Run 18 Hang Power Snatch

WARM UP 10’ Groups Dynamics & Mobility GYM: RING MUSCLE UP  EMOM 8’ 1-2 reps or Transition WOD 4 Intervals 2’ON, 2’OFF AMRAP 7 Deadlift @ 90/60 Kg 7 Box Jump 7 Push Ups

WARM UP 10’ Groups Dynamics & Mobility WOD For Time: 3 Rounds of: 50 DB Snatch alt arm @ 20/10 Kg 45 Abmat Sit Ups 40 Thruster @ empty BB  

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