WARM UP 10’ Groups Dynamics & Mobility WL PUSH PRESS + PUSH JERK + SPLIT JERK From the ground 8 x 1+1+1 @ climbing weight Wod: Grace: 30 Clean & Jerk for time @ 60/40 Kg

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 3, switch as needed Cash In: 75 Thruster @empty bar WOD 5 Rounds of: 30 Burpees 30 One-DB Box Overs @ 20/10 Kg 30 Push Ups 30 One-DB Front Squat @ 20/10 Kg 30 K2E Cash Out: 150 Sit Up

WARM UP 10’ Groups Dynamics & Mobility WOD 6 Intervals 2’ON, 2’OFF 20-15 Cal Row (scale down in order to row 1’-1’15” max) Max Reps KB Swing @ 24/16 kg - KB Goblet Squat @ 24/16 kg (alt every round)

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH EMOM 16’ Odd Deadlift - 4 Reps @ climbing weight every 2 set Even Body Rows -8 Reps WOD AMRAP 12’ 7 Pull Ups/ C2B 10 Power Snatch @ 35/25 Kg

WARM UP 10’Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Bench Press - 5 x 5 @ climbing weight each set A2- TTB Strict - 5 x 5 Rest 90” WOD 5 Rounds of: 6 Parallette push up 40mt (20+20) DBs Farmer Carry @ 20/10 kg 12 DBs Lunges @ 20/10 kg 40mt (20+20)

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 2, I go-you go as needed: Cash In: max DU in 3’ (or SU) 3 Rounds of: 50 Wall Ball @ 9/6 Kg 50 Burpees 50 K2E Cash Out: max Mad Ball Clean @ 9/6 Kg in 3’

WARM UP 10’ Groups Dynamics & Mobility WL HANG POWER SNATCH CYCLING EMOM 10’ 3-4 Reps @ light weight WOD 5 rounds of: 6 Hang Power snatch @ 50/35 Kg 12 Deadlift @ 50/35 Kg 200mt Run

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH EMOM 10’ Odd Strict Ring Dip  4-6 Reps Even Parallette Pass Through 6-8 Reps WOD 20-15-10 Reps of: 2x KB Swing @ 24/16 Kg Push Ups 50 DUs/100 SUs  at the end of each round

WARM UP 10’ Groups Dynamics & Mobility STRENGTH 1 RM BACK SQUAT WOD AMRAP 5’ 7 Front Squat @ 60/40 Kg 7 OTB Burpees -rest 3’- AMRAP 5’ 7 Front Squat @ 60/40 Kg 7 OTB Burpees

WARM UP 10’ Groups Dynamics & Mobility WOD AMRAP 20’ 500mt Row -then- 2 Rounds of: 12 Abmat Sit Ups 12 KB SDHP @ 32/16 Kg 12 KB Russian Swing @ 32/16 K