WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH  A1- DB Step Ups 4 x 10 + 10 A2- Side Plank 4 x 45” + 45” Rest 60” WOD AMRAP 14': 5 Deadlift @ 80/55Kg 9 Cal Row 20 Walking Lunges

WARM UP: 10’ Groups Dynamics & Mobility GYM 10-15' Practice ROPE CLIMB WOD 6 Rounds of: 9 TTB 12 Power Snatch 45/25 Kg 6 HSPU or 3 Wall Climb

WARM UP: 10’ Groups Dynamics & Mobility WOD: 25'AMRAP: 3' Jump Rope (SU) 4 Rounds of: 8 V ups, 8 Ring Rows, 8 Down& Ups 800mt Run 4 Rounds of: 10 Abmat Sit Ups, 12 Superman Hip Extensions

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 3, I go –You go every rd: 8’ to establish max rounds of: 5 Push Press @ 50/30Kg – 100mt Run -rest 2’- 8’ to establish max rounds of: 5 Power Snatch @ 50/30Kg – 10 Box Jump Overs -rest 2’- 8’ to establish max

WARM UP 10’ Groups Dynamics & Mobility WL: POWER SNATCH + OHS Emom 7': 2+2 @ climbing WOD 10 Rounds of: 5 Pull ups 10 DB Snatch alt arm @ 20/10 Kg 100+100mt Sprint Run

WARM UP 10’ Groups Dynamics & Mobility GYM KIPPING RING DIP EMOM 12’ Odd 3-5 Kipping Ring dip Even 8-10 Tuck Crunch WOD AMRAP 10’ 15 Push Press @ 45/25 Kg 15 OTB Burpees

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Front Squat holding bottom pos 3” 5 x 3 A2- Superman Hold 5 x 30” WOD For time: 12-9-6 Reps of: Power clean @ 60/35Kg Cal Row

WARM UP 10’ Groups Dynamics & Mobility WOD LONG CHIPPER CROSSFIT GAMES 2015 For time: 1000 mt Run 25 Madball Clean @ 20/14 lbs 25 Box Jump Overs 25 Pull Up (scaled down if necessary to 15) 50 Wall Ball @ 20/14 lbs 25 Pull Up (scaled down if necessary to 15) 25 Box Jump

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- DB Strict Press tempo 2020 4 x 8 each arm A2- KB Deadlift 4 x 8  each leg Rest 90” WOD 5 Rounds of: 30” Max Reps  HS HOLD against Wall/ wall climb/ Plank hold on Hands 30” Rest 30” Max Reps Burpees 30”

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 2, I go-you go as needed: Cash In: 100 KB Swing @ 24/16 Kg 5 Rounds of: 30 TTB/K2E 30 Cal Row 30 Thruster empty bb