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

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 2- Switch as needed: In 6’ establish 3RM Strict Press From The Ground -rest 2’- In 6’ AMRAP: 5 Deadlift - 5 hang Power Clean - 5 Push Press - 5 (each leg) back rack lunges @ 50/35 Kg All complex mush be UB *PENALTY

WARM UP 10’ Groups Dynamics & Mobility WL SN PULL + POWER SNATCH + OHS EMOM 10’ - 1 + 1 + 1 - across weight WOD AMRAP 12’ Ladder up 2,4,6,8.. Power Snatch @ 55/35 Kg KB Swing @ 24/16 Kg TTB or K2C

WARM UP 10’ Groups Dynamics & Mobility WOD 5 rounds of: 1’ Max Reps DU 30” Rest 1’ Max Reps 1-leg-V-ups 30” Rest 1’ Max Reps Lateral Box Jump over 30” Rest 1’ Max Reps Push Ups 30” Rest

WARM UP 10’ Groups Dynamics & Mobility STRENGTH: FRONT SQUAT 1RM in 12’ WOD 3 Rounds of: 25/20 Cal Row 12 Front squat UB @ 50% above 12 Over-the row- Burpees

WARM UP 10’ Groups Dynamics & Mobility GYM 4 Rounds 3-5 strict pull up 1 parallette push up+ 2 parallette pass-through WOD 100 MB clean 20/14 lbs every minute 5 (W) / 7 (M)push up

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Push Press- 5 x 5 @ climbing hold top pos 3” A2- Strict TTB - 5 x 6 Rest 60” WOD 7 Rounds for time 5 Deadlift @ 85/50 Kg 7 Kipping Pull Up 9 Sit up