WARM UP: 10’ Groups Dynamics & Mobility GYM: Rope Climb- SKILLS WOD: 8'AMRAP: Ladder Up 2-4-6-8-... Push Jerk @ 50/35 Kg K2E -Every round do 20 DU or 40 SU

WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Back Squat - 4 x 6 A2- Strict Pull Up holding chin over the bar 2” - 4 x 5-8 Rest 60” WOD: 10 Rounds of: 10 Pull Ups 10 Wall Ball @ 9/6 Kg

WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Back Squat - 4 x 6 A2- Strict Pull Up holding chin over the bar 2” - 4 x 5-8 Rest 60” WOD: 10 Rounds of: 10 Pull Ups 10 Wall Ball @ 9/6 Kg

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH: DEADLIFT - In 12' find 3RM of the Day WOD: 5 Rounds of: 12 TTR/TTB 12 Deadlift @ 70% 3RM Just Found 12 OTB Burpees

WARM UP: 10’ Groups Dynamics & Mobility WOD: TEAM OF 2 40' ROW- MAX CALORIES!!!

WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: -Cash In: 60 Thruster @ empty BB 5 Rounds (each member- alternating every rd) 6 Push Press @ 50/35 Kg 8 Hang Power Clean @ 50/35 Kg 10 Lateral Box Jump Overs -Cash Out: 60 Thruster @ empty BB

WARM UP: 10’ Groups Dynamics & Mobility WL HANG POWER CLEAN – EMOM 10' – 3 Reps WOD: For Time: 10-8-6-4-2 Reps of: Hang Power Clean @ 60/ 40 Kg HSPU Strict /gym push up X2 -Row 250mt each roun

WARM UP: 10’ Groups Dynamics & Mobility GYM: TTB – SKILLS WOD: 6' AMRAP 8 TTB 8 Ball Clean @ 9/6Kg -rest 3'- 6' AMRAP 8 Down & Up 8 Ball Clean @ 9/6Kg

WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Thruster from rack – 4/5 x 2 @ climbing weight A2- Ring Dip Strict - 4/5 x 5-8 Rest 90” WOD For Time: 5 Rounds of: 30 DU or 60 SU 9 Thruster @ 40/30Kg 100 Run Sprint (50+50)

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