WARM UP 10’ Groups Dynamics & Mobility WL Hang Power Clean - 2RM of the day in 12’ WOD: 15-9-6-3 Reps of: Push Up h/off Hang Power Clean @ 60/40Kg

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Ring Row - 4 x 10 A2- Back Squat - 4 x 5 A3- Superman Hold 4 x 30'' WOD

WARM UP 10’ Groups Dynamics & Mobility WOD 5 Rounds of: 30” ME Med Ball Clean @ 9/6Kg 30” Rest 30” ME KB Swing @ 24/16 Kg 30” Rest 30”

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 3 30 Burpees Pull Up 60 Cal Row 90 Front Squat (from the ground) @ 40/25 Kg 60 Cal Row 30

WARM UP 10’ Groups Dynamics & Mobility with: WL EMOM 10' HANG POWER SNATCH + POWER SNATCH @ CLIMBING WOD “Nancy” 5 Rounds of: 400mt Run 15 OHS @ 40/30

WARM UP 10’ Groups Dynamics & Mobility STRENGTH: Deadlift - 1RM of the day in 20’ WOD: @65-75% 1RM just found complete 7 Rounds: 5 Deadlift 13 Push Up 9 Box

WARM UP 10’ Groups Dynamics & Mobility MIDLINE 4 Sets, no rest b/w exercises: 30 Mountain Climber 20 abmat sit ups 10 Tuck Crunch WOD Every 5’ for 4 Rounds,

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Close Grip Bench Press 4 x 6 A2- Chin Up 4 x 6 A3- DB Walking Lunges 4*

WARM UP: 10’ Groups Dynamics & Mobility WOD: AMRAP 20’: 200mt Run 15 Box Jump Overs 10 Hang Power Clean @ 40/25 Kg 200mt Run 50 Air Squat 200mt Run

TEAM WOD OF 2 - SWITCH AS NEEDED DOUBLE "JACKIE" 2000 mt row 100 Thruster 20/15 kg 60 Pull Up