WARM UP 10’ Groups Dynamics & Mobility WOD 30’ AMRAP 800mt Run -then- 3 Rounds of: 10 Wall Ball @ 9/6 Kg 12 Burpees Plate 20 DU (or 50 SU)

WARM UP 10’ Groups Dynamics & Mobility WL SQUAT SNATCH – EMOM 12’ 2-3 Reps @ climbing weight holding  bottom pos 3” each rep WOD 75 OHS for time @ 50/25Kg Every min 5 Burpees

WARM UP 10’ Groups Dynamics & Mobility GYM KIPPING PULL UP EMOM 12’ Odd 3-6 Kipping Pull Ups Even 10-12 KB Russian Swing WOD AMRAP 14’ 5 TTB 7 Hang Power Clean@ 50/35 Kg 9 Deadlift @ 50/35 Kg 200 mt Row (w 150mt)

WARM UP 10’Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Front Squat holding bottom pos 3” 5 x 4 A2- Pike Push Ups 5 x 5-8 A3- Side Plank 5 x 30” + 30” WOD 7 Rounds of: 14 DB Snatch alt arm @ 20/10 Kg 7 DBs Push Press @ 20/10 Kg 21

WARM UP 20’ Groups Dynamics & ROW Drills WOD 1-Aerobic Development 4-5 x 500mt Row Rest 1:1 2-TABATA (8 x 20” ON,10” OFF) Wall Ball @ 9/6 Kg

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Chin Ups 4 x 6 A2- Strict Press Behind Neck 4 x 10 Rest 60” WOD AMRAP 10’ 5 HSPU/3 Wall Climb 7 Burpees Pull Up

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD, I go-you go as needed: In 12’ establish 1 RM of the following complex 1 Power Clean & 2 Front Squat -no rest- AMRAP 16’ I go, you go every round 10 GTO Plate @ 20/10 Kg 10 OH Plate Walking lunges @ 20/10 Kg 10 GHD Sit

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)