WARM UP: 10’ Groups Dynamics & Mobility GYM: Hand Stand Hold Emom 10' : 20'' HS Hold WOD: 15'AMRAP: 200mt Run 15” L Sit Hanging from the bar 12 Lunges  

WARM UP: -10’ Groups Dynamics & Mobility SKILLS:  KIPPING PULL UP WOD “Row Helen” 3 Rounds of: 500mt Row 21 KB Swing @ 24/16 Kg 12 Pull Ups

WARM UP: 10’ Groups Dynamics & Mobility WL: 1 SQ SN + 3 OHS – EMOM 8' WOD For Time: 30 PW Snatch @50/35 Kg 25 OTB Burpees 20 Push

WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Bench Press 5 x 3 A2- Ring Rows holding ring to chest 2” each reps 5 x

WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: Rest 3' btw AMRAPs AMRAP 6'-Switch member every rd- 5 HSPU (Scale down into 3 wall climbs) 7 Box

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

WARM UP: 10’ Groups Dynamics & Mobility GYM: RING MUSCLE UP EMOM 6-8': 1-3 MU or MU Transition WOD 21-15-9 Reps of: Double DB Snatch 20/10 Kg DB Push up

TEAM WOD of 3: 150 Thruster @ empty bb 400mt Farmer Carry all together with bb on shoulder 120 Push Press @ empty bb 400mt Farmer Carry all together with

WARM UP: 10’ Groups Dynamics & Mobility WOD 20'AMRAP 6 KB Turkish Get Ups alt arm @ 24/16 Kg 12 KB Swing @ same KB 15 Air Squat (advance KB

WARM UP: 10’ Groups Dynamics & Mobility WL: POWER CLEAN – 12' to find an Heavy Single WOD 3 Rounds for time: 15 Power Clean 60/40 Kg 15 Pull Ups