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

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Bench Press Closed Grip- 4 x 4 A2- Plank on Hands - 4 x 30'' WOD AMRAP 15’ of “CINDY” 5 Pull Up/Ring Row 10 Push Up 15 Air squat

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Thruster 5 x 3 @ climbing A2- GHD Hip Extension 5x 8 Rest 60” Wod For Time: 20 Front squat @ 50/35 Kg 15 K2E 20 STOH @ 50/35 Kg 15 TTB 20 Thruster @ 50/35 Kg 15 Burpees OTB

WARM UP 10’ Groups Dynamics & Mobility WOD AMRAP 20’: 30 DU or 30” SU 12 Alt Arm KB Snatch @ 24/12 Kg 30 DU or 30” SU 24 Abmat Sit Up 30 DU or 30” SU 400mt Run