WARM UP 10’ Groups Dynamics & Mobility WOD AMRAP 20' 400mt Run -then- 3 Rounds of: 5 Push Press @ 45/25 Kg 7 TTB 15 DU

WARM UP 10’ Groups Dynamics & Mobility GYM SKILLS STRICT MUSCLE UP WOD EMOM 18' -min1 C2B/ Pull Up– 5/7 Reps -min2 Burpees Box jump – 8/10 Reps -min3 Parallette Pass Through – 8/10 Reps

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 2 Switch as needed and complete: 50 HSPU/Wall Climb 50 Deadlift @ 80/50 Kg 50 K2E 50 Push Jerk @ 40/25 Kg 50 Burpees Plate @ 20 Kg 1K Run in pair

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH 5 Sets of: A1- DB Cuban Rotation – 8/10 Reps A2- Around the world on floor – 8/10 Each side WOD 3 Rounds of: 15 Hang Power Clean & Press @ 50/30 Kg 15 Burpees OTB

Warm up 10' Group Dynamics and Monility GYM SKILLS: Kipping Ring Dip WOD AMRAP 15' 5 Ring Dip / Perfect gym push Ups 6 Goblet Squat 24/16kg 7 C2B/ Pull Up 200mt Run

WARM UP 10’ Groups Dynamics & Mobility SKILLS: KB Snatch WOD: 4 Intervals 3'ON, 2'OFF AMRAP 40 DU / 80 SU 8 KB Snatch alt arm @ 24/12 Kg 10 Box Jump Overs

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH 4 Sets of: A1- Front Squat hold bottom pos 3” - 3 Reps A2- GHD Back Extensions – 8 Reps A3- Tuck Hold hang on bar - 30” WOD From “Team Series Event 7” 21-15-9 Reps of: OHS @ 50/35 Kg TTB

WARM UP 10’ Groups Dynamics & Mobility WOD For time: 25 Wall Ball @ 9/6Kg 400mt Run 25 Deadlift @ 80/50 Kg 400mt Run 25 KB russian swing @ 24/16 Kg 400mt Run 25 V-up/ tuck crunch 400mt Run

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 2 AMRAP 7' 8 DB Snatch alt arm @ 20/10 Kg 8 DB (1 in front) Front Rack Lunges @ 20/10 Kg -Rest 3'- AMRAP 7' 5 Chin Ups Strict 7 Strict Press @ 30/15 Kg -Rest 3' - AMRAP 7' 5 Cal Row 5

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH STRICT HSPU WOD 6 Intervals 2'ON, 2'OFF 100mt Run 7 Back Squat From the ground @ 50/ 35 Kg ME HSPU /push ups