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

WARM UP: 10’ Groups Dynamics & Mobility GYM KIPPING PULL UPS / C2B WOD: “Intervals Cindy” 1'ON, 1'OFF for 10 Intervals Max Rounds of 5 pull Ups – 10 Push Ups – 15 Air Squat (scaled: 3 Pull ups – 6 Push ups – 12 Air squat)

WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH  A1- DB Step Ups 4 x 10 + 10 A2- Side Plank 4 x 45” + 45” Rest 60” WOD AMRAP 14': 5 Deadlift @ 80/55Kg 9 Cal Row 20 Walking Lunges

WARM UP: 10’ Groups Dynamics & Mobility GYM 10-15' Practice ROPE CLIMB WOD 6 Rounds of: 9 TTB 12 Power Snatch 45/25 Kg 6 HSPU or 3 Wall Climb

WARM UP: 10’ Groups Dynamics & Mobility WOD: 25'AMRAP: 3' Jump Rope (SU) 4 Rounds of: 8 V ups, 8 Ring Rows, 8 Down& Ups 800mt Run 4 Rounds of: 10 Abmat Sit Ups, 12 Superman Hip Extensions

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 3, I go –You go every rd: 8’ to establish max rounds of: 5 Push Press @ 50/30Kg – 100mt Run -rest 2’- 8’ to establish max rounds of: 5 Power Snatch @ 50/30Kg – 10 Box Jump Overs -rest 2’- 8’ to establish max

WARM UP 10’ Groups Dynamics & Mobility WL: POWER SNATCH + OHS Emom 7': 2+2 @ climbing WOD 10 Rounds of: 5 Pull ups 10 DB Snatch alt arm @ 20/10 Kg 100+100mt Sprint Run