WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 2: Complete: Cash In: 1-arm farmer carry with KB 24/16 Kg 200mt each member 50 SDHP 40 K2E 50 Box

WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd Double Under Practice Even 6-8  Gym Push Ups GYM STRENGTH & BB STRENGTH A1- KB 1 Leg Deadlift 4

WARM UP 10’ Groups Dynamics & Mobility SKILLS KB SNATCH - Review and practice for 15’ WOD: For Time: 10 KB Snatch alt arm @ 24/16 Kg 15 Squat Clean

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Strict Press Behind Neck Snatch Grip 4 x 8-10 A2- GHD Hip & Back Extension 4 x

WARM UP 10’ Groups Dynamics & Mobility SKILLS Review Rowing technique WOD: EMOM 14' ODD 15 Cal Row EVEN 10 DL

WARM UP 10’ Groups Dynamics & Mobility WOD “Barbara” 3-5 Rounds, rest 3’ between rounds 20 Pull Up 30 Push Up 40 Sit Up 50 Air Squat

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 3 150 power clean @ 40/25 Kg 120 K2E 90 Back Squat (from the ground) @ 40/25 Kg 60 Cal

WARM UP 10’ Groups Dynamics WL SQUAT CLEAN 20’ to find 1Heavy single of the day WOD Intervals 1’ ON , 1’OFF as needed to finish: 21-15-9 reps of: Hang

WARM UP 10’ Groups Dynamics & Mobility SKILLS HS Hold against wall: practice position and negative portion of the HSPU movement for 15’ WOD: 4 Rounds for time 12 DB

WARM UP 10’ Groups Dynamics & Mobility SKILLS Double Under - Review and Practice for 10’ WOD Every 4’ for 4 Rounds, complete: 400mt Run AFAP 10/15 KB Russian Swing