WARM UP: 10’ Groups Dynamics & Mobility WOD: Open Wod 16.4

CINDY As many rounds as possible in 20 min: 5 Pull-ups 10 Push-ups 15 Squats

WL POWER CLEAN + POWER JERK - 2RM of the day WOD: 5 Intervals 1’30” ON, 1’30” OFF AMRAP 7 Power clean @ 50-60% RM just found pw cl & jerk 7 Jerk @ 50-60% RM just found pw cl & jerk 7 Box jump Over

WARM UP: 10’ Groups Dynamics & Mobility SKILLS KB Snatch - review and practice as a warm up for the following wod WOD AMRAP 18’ 20 alt arm KB Snatch @ 24/16Kg 30 DU or 60 SU 40 Sit Ups

STRENGTH: A1- Front Squat - 4 x 8 A2- L Sit or Tuck Hold Hanging from the bar- 4x 20-30” Rest 60” WOD: 9-15-21 Reps of: Thruster @ 40/30Kg TTB / K2C

WARM UP: 10’ Groups Dynamics & Mobility GYM: Strict Ring MUSCLE UP WOD: For Time: 30-20-10 reps of: SDHP @ 40/30Kg Wall Ball @ 9/6 Kg -after each round run 400mt

WARM UP: 10’ Groups Dynamics & Mobility WOD: Open WOD 16.5

WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: Cash In: 50 Burpees 30 Wall Climb 20 Power Snatch @ 50/35 Kg 400mt run in pair 15 Wall Climb 20 Power Snatch @ 50/35 Kg 400mt run in pair Cash Out: 50  sit ups

WOD 20' AMRAP 6 KB Swing 24/16 kg 8 OHS @ 45/25 kg 10 OTB burpees/ alternating with 10 kipping HSPU

Warm UP: 10' group dynamics and mobility Wod: WOD: 7' AMRAP: Ladder Up 2-4-6-8 Alt arm DB SN @ 20/10 Kg Abmat sit Up x 2 -5’Rest- 8' AMRAP: 5 Deadlift @ 80/55Kg 7 Wall Ball @ 9/6Kg 15 DU or 30 SU