WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 2, I go-you go every round: 10 Rounds each member: 100mt Run 7 Medball Clean @ 9/6Kg 7 TTB/K2E 7 Burpees Cash Out: 200Sit Ups for time each time, I go-you go as needed.

WARM UP 10’ Groups Dynamics & Mobility WL POWER CLEAN CYCLING- EMOM 10’ 3-4 Reps  catch pos 3” each reps WOD 5-10-15-20 Reps of: Front Squat @ 60/35 Kg Power Clean @ 60/35 Kg Push Press @ 60/35 Kg

WARM UP 10’ Groups Dynamics & Mobility GYM: RING MUSCLE UP 10-15’ in EMOM Style 1-3 reps/transition WOD 5 rounds of: 30” Pull Ups for max reps 30” rest 30” Push Ups for max reps 30” rest 30” Air Squat for max reps 30” rest 30” Run 10mt for max Shuttle (touch the ground with 2

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH EMOM 18’ Odd 3 Deadlift @ climbing weight every set Even Strict 3-5 TTB/K2C WOD 5 Rounds: 12 Cal Row all out 12 Hang Power Snatch @ 40/25 Kg

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Back Squat 6 x 3 @ climbing weight A2-  GHD Hip extension  6 x 6-8 Rest 90” WOD AMRAP 15’ Ladder Up 3-6-9-... SDHP @ 40/25 Kg Down and Up Lateral Box Jump Overs

WARM UP 10’ Groups Dynamics & Mobility WOD 30’ AMRAP 800mt Run -then- 3 Rounds of: 10 Wall Ball @ 9/6 Kg 12 Burpees Plate 20 DU (or 50 SU)

WARM UP 10’ Groups Dynamics & Mobility WL SQUAT SNATCH – EMOM 12’ 2-3 Reps @ climbing weight holding  bottom pos 3” each rep WOD 75 OHS for time @ 50/25Kg Every min 5 Burpees

WARM UP 10’ Groups Dynamics & Mobility GYM KIPPING PULL UP EMOM 12’ Odd 3-6 Kipping Pull Ups Even 10-12 KB Russian Swing WOD AMRAP 14’ 5 TTB 7 Hang Power Clean@ 50/35 Kg 9 Deadlift @ 50/35 Kg 200 mt Row (w 150mt)

WARM UP 10’Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Front Squat holding bottom pos 3” 5 x 4 A2- Pike Push Ups 5 x 5-8 A3- Side Plank 5 x 30” + 30” WOD 7 Rounds of: 14 DB Snatch alt arm @ 20/10 Kg 7 DBs Push Press @ 20/10 Kg 21

WARM UP 20’ Groups Dynamics & ROW Drills WOD 1-Aerobic Development 4-5 x 500mt Row Rest 1:1 2-TABATA (8 x 20” ON,10” OFF) Wall Ball @ 9/6 Kg