WARM UP: 10’ Groups Dynamics & Mobility GYMNASTICS SKILLS Pistols For Advanced : EMOM 8 Odd Pistol / assisted Pistol - 3-4 each leg Even Lateral Side Plank - 30” +

WARM UP: 10’ Groups Dynamics & Mobility WL Hang Power clean & Push Jerk - 2RM  (drop and go after the 1st rep) WOD: Ladder up in 10’ 2,4,6,8,..reps of:

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: A1- Pike Shoulder Touches (feet on box) 5 x 20 (10+10) A2- GHD Sit Ups 5 x 12-15 A3-

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: A1- Pike Shoulder Touches (feet on box) 5 x 20 (10+10) A2- Superman Hold 5 x 1’ accumulated WOD:

WARM UP: 10’ Groups Dynamics & Mobility WOD: AMRAP 25’ 1000mt Run 20 Alt Arm KB Snatch @24/16 Kg 15 TTB/ K2E

WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: Ogni membro deve completare tutto il round, cambio ogni round (I GO-YOU GO every round ) Round 1: 15

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: A1- Deadlift 4 x 10-8-6-4 @ climbing weight A2- Weighted Strict Chin Up 4 x 4 @ climbing weight

WARM UP: 10’ Groups Dynamics & Mobility Gymnastics Strength EMOM 8-10’ - Odd 2-4 Reps Strict Ring Dip Even 8-10 Reps One leg V- Up WOD: 7 Intervals 1’ON, 1’OFF

WARM UP: 10’ Groups Dynamics & Mobility WL Power Clean Cycling - EMOM 10’- 3-4 reps @ climbing WOD: 12’ AMRAP: 5 C2B or Pull Up 7 Power clean @

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH : Front Squat 5 x 5 @ climbing WOD: 3 Rounds of: 10 Kipping HSPU or 12 push up 30 Wall Ball