Warm Up Group Dynamics & Mobility Gymnastic & Strength 4-5 Sets for quality: A1- KB Windmill- 8-10 Reps each leg A2- Cuban Rotation - 8-10 Reps WOD 3 Rounds of: 21 Box Jump 15 Burpees 9 OHS @ 60/40 Kg

Warm Up Group Dynamics & Mobility SATURDAY TEAM WOD of 2 All team must complete: In 8’ find 3RM Touch & Go SQUAT CLEAN -Rest 2’- In 8’ AMRAP I go, you go every round 12 Thruster @ empty BB 8 k2e -Rest 2’- In 8’ AMRAP I go, you go every round 15mt bear

Warm Up Group Dynamics & Mobility Gymnastic & Strength EMOM 18' Odd 5 Back Squat From The Ground @ climbing weight every 2 sets Even 3-5 Burpees Pull Up WOD 6’ AMRAP Ladder Up 3,6,9,12.. Wall Ball @ 9/6 Kg KB Swing 24/16 Kg Air Squat

Warm Up Group Dynamics & Mobility WL Hang Squat Snatch - 2RM of the day WOD 6 Intervals 1’ ON, 1’ OFF 6 OTB Burpees 6 Hang squat snatch @ 40/25 kg ME DU/SU

Warm Up Group Dynamics & Mobility Gymnastics EMOM 12': odd 3-5 strict TTB even 30''-40'' superman hold WOD 3 Rounds of: 400mt Run 15 Power Clean & Press @ 40/25 Kg

Warm Up Group Dynamics WOD For Time: 100 Lunges 50 Cal Row 80 Abmat Sit ups 50 Cal Row 60 Step up 50 Cal Row

Warm Up Group Dynamics & Mobility WOD 6 Intervals 3’ON, 2’OFF AMRAP 6 Push up h/off 8 C2B or pull up 12 KB Russian Swing @ 24/16 kg

Warm Up Group Dynamics & Mobility TEAM WOD All team must complete switching every round: 6’AMRAP: 10 OHS @ empty BB 12 sit ups -Rest 2’- 6’AMRAP: 100mt Run 6 Burpees Box Jump Overs -Rest 2’- 6’AMRAP: 3 Wall climb 6 TTB -Rest 2’- 6’AMRAP: 6 DB Burpees @ 20/15 Kg 6 DB Front Squat @

Warm Up Group Dynamics & Mobility WL & Gymnastics EMOM 12’ Odd Power Clean & Press - 3 reps in cycling style @ climbing weight every set Even TTB or K2E - 3-5 reps WOD AMRAP 7’ 10 Power Clean & Press @ 40/25 Kg 10 Burpees Box Jump

Warm Up Group Dynamics & Mobility GYMNASTIC SKILL Kipping Pull Up/ C2B EMOM 8’ 3-6 Reps for quality WOD 5 Rounds for Time: 200mt Run 30 DU or 50 SU 16 Alt arm DB Snatch @ 20/10 Kg