WARM UP: 10’ Groups Dynamics & Mobility WOD: 5 Intervals 2'ON, 2'OFF 12/15 Cal Row ME DB Snatch Alt Arm @ 20/10 Kg MIDLINE 120  Abmat Sit Ups

WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Body Row - 5 x 10 A2- Strict Press Behind Neck - 5 x 8-10 Rest 60” WOD Ladder Up 10' 2,4,6,8... Reps of: Hang Power Snatch @ 50/30 Kg Deadlift @ 50/30 Kg Push Ups H/Off

WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: 200 Wall Ball @9/7 Kg 100 Air Squat 200 KB Russian Swing @ 24/16Kg 100 Tuck Crunch -then- Cash Out: 600mt Farmer Carry (200 each member) with KB and Medball

WARM UP: 10’ Groups Dynamics & Mobility WL PUSH PRESS + PUSH JERK + SPLIT JERK Every 90” X 8 : 1+1+1 WOD 6 Rounds of: 12 Push Press @ 60/40 Kg 9 Burpees Pull Up 6 Power Clean @ 60/40 Kg

WARM UP: 10’ Groups Dynamics & Mobility GYM SKILLS PISTOLS WOD 12'AMRAP 6 HSPU/3 wall climbs 6 Goblet Squat 24/16 KG 6 KB Swing 24/16 Kg

WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Bench Press 4 x 5 A2- K2E Strict 4 x 6 WOD 7 Rounds: 7 Power Snatch @ 50/35 Kg 7 Box Jump Overs 7 K2E (Kipping)

WARM UP: 10’ Groups Dynamics & Mobility WOD For Time: 1K Run 50 Power Clean @ 50/35 Kg 1K Run 50 OTB Burpees

WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Back Squat holding bottom pos 3” 4/5 x 5 A2- Weighted Chin Ups 4/5 x 6-8 A3- GHD Sit Ups 4/5 x 8-10 WOD 1'ON, 1'OFF As many intervals as needed to complete 21-15-9 Thruster @ 40/30 Kg TTB Cal Row

WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: “I go, You go” every rd 6 Rounds each member: 5 Wall Climb 10 Box Jumps 150mt OH Plate Carry @ 20/15 Kg -no! Rest- 6 Rounds each member: 30 Sit Ups 15 Wall Ball @ 9/6 Kg

WARM UP: 10’ Groups Dynamics & Mobility WL 15' to Find 1RM Clean&Jerk WOD: 5 Rounds of: 200mt Run 6 C&J @ 65-70%1RM just found 12 Bar Facing Burpees