WARM UP 10’ Groups Dynamics & Mobility SKILLS KB Turkish Get Ups WOD AMRAP 15’ 4 Alt Arm KB TGU @ 24/12 Kg 8 Pistols 16 KB Front Rack Walking Lunges @ 24/12 Kg 12 Burpees

WARM UP 10’  Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Strict Press  5 x 5 A2- L or Tuck Hold on parallette 5 x 20-30” A3- Chin Ups 5 x 4-6   WOD For time: 7 Rounds of: 5 Power Clean @ 60/40 Kg 5 Burpees Pull Up

WARM UP 10’  Groups Dynamics WOD Jennifer Complete ad many rounds as possible in 26' of: 10 pull ups 15 KB swing 26/14 KG 20 Box Jump  

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 2, I go-you go as needed: 100 Power Snatch @ 35/25 Kg 100 Push Ups h/off 100 Front Rack Lunges 100 OTB Burpees

WARM UP 10’ Groups Dynamics & Mobility WL SQUAT CLEAN 8 x 2 @ climbing weight, drop every rep WOD AMRAP 15’ 9 Power Clean @ 50/35 Kg 7 Push Press @ 50/35 Kg 5 TTB 100 (50+50)mt Sprint

WARM UP 10’ Groups Dynamics & Mobility GYM EMOM 10’ Odd 3-6 Strict Pull Ups Even 12-15 Tuck Crunch WOD 3 Rounds of: 25 KB Swing @ 24/16 Kg 25 Wall Ball @ 9/6 Kg 25 Cal Row

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Back Squat - 5 x 3 A2- Strict Ring Dip 5 x 4 WOD For Time: 9-15-21 Reps of: Burpees-Box Jump Pull Ups

WARM UP 10’ Groups Dynamics & Mobility WOD 6 Rounds of: 1’ Max Reps DU 1’ Max Reps DBs Hang Power Clean & Press @ 15/10 Kg 1’ Max Abmat Sit Ups 1’Rest

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Ring Rows - 4 x 8-10 A2- 1-leg-KB Deadlift - 4 x 6-8 each leg A3-  Plank -  4 x 30”-40” Rest 60” WOD 5 Intervals 1’ON, 1’OFF 10 Hang Power Snatch @ 40/25 Kg ME Back Squat @ 40/25 Kg

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 3, I go-you go as needed: Cash In: 1000mt Run 3 Rounds of: 60 DB Snatch @ 20/15 Kg 60 1 arm DB Thruster (max 5 reps each side then change) @ 20/15 Kg 60 1 arm DB Walking Lunges (max 5 reps each side