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

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