Warm Up 10' group dynamics and mobility GYM STRENGTH & BB STRENGTH EMOM 16’ Odd 3 thruster @ climbing weight every 2 sets Even 5 Ring dip strict WOD Intervals

WARM UP 10’ Groups Dynamics & Mobility GYM SKILLS Review PISTOL technique for 15’ WOD: 10 Rounds of: 9 KB SDHP@32/20 Kg 6 alt leg Pistol 9 KB Swing @

WARM UP 10’ Groups Dynamics & Mobility WL: Hang Power Snatch EMOM 10: 3 Reps Hang DEEP power snatch holding receiving pos 3” each reps @ light weight WOD Every

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Bench Press 4 x 5 A2- Strict Pull Up 4 x 5-7 holding chin over the bar

WARM UP 10’ Groups Dynamics & Mobility WOD AMRAP 20’ 400mt Run 30 Air Squat 30 Sit Up 30 1-arm –KB Swing alt arm every rep @ 24/16Kg

WARM UP 10’ Groups Dynamics & Mobility Team of 2: 3’ ME Burpees Box Jump “I go You go every reps” NO REST! 3’ Max Rounds: 5 Deadlift @ 60/40

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Front Squat 5 x 4 A2- GHD Sit Ups 5 x 10-12 Rest 60” WOD 5 Rounds

WARM UP 10’ Groups Dynamics & Mobility GYM SKILLS Kipping HSPU – introduce and practice for 10-15' WOD: AMRAP 15' 7 Plate Push Up 7 OHS @40/25kg 250mt Row

WARM UP 10’ Groups Dynamics & Mobility WL HANG SQUAT CLEAN +SQUAT CLEAN: Review with Light weight for 10’ then EMOM 10’:2+1 Reps @ climbing weight every 3 sets WOD:

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Strict Press 5 x 5 A2- Weighted Chin Ups 5 x 5/7 A3- GHD Hip extension 5