WARM UP 10’ Groups Dynamics & Mobility WL: SPLIT JERK From the ground 5 x 3 @ climbing weight  holding top pos 3” WOD 6’ AMRAP of: 5 Push Jerk @ 60/40 Kg 7 Deadlift 9 Burpees over The bar -Rest 4'- 6’ AMRAP of: 5 Push Jerk @ 60/40 Kg 7 Deadlift 9 Burpees over

WARM UP 10’ Groups Dynamics & Mobility EMOM 12’ Odd 15 KB Swing 24/16 KG Even15 UB Abmat Sit Ups WOD: Forza Walter Onlus  Team of 4: 300 Power Snatch for time @35/25 KG

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Chin Up Strict 8 x 3-5 A2- Tuck Hold on parallette 8 x 15-20” Rest 90” WOD 5 rounds for time of: 250m Row all out 12 Burpees Over the Row -Rest 1’ between rounds-

WARM UP 10’ Groups Dynamics & Mobility WOD AMRAP 25’: 10 OHS empty barbell 20mt Bear Crawl 12 One Arm KB Press (6/6) @ by feel 20mt Bear Crawl 30 Mountain Climber 20mt Bear Crawl 30 DU 20mt Bear Crawl

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Back Squat 6 x 2 @ climbing weight each set A2- GHD Hip& Back extension 6 x 6-8 Rest 90” WOD 5 Intervals 1’30” ON, 1’30” OFF 15/12 Wall Ball @ 9/6 Kg 10 Power Clean @ 45/25 Kg ME Push Press

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 3, I go-you go as needed: Cash In: 400mt Run Each member with 15/10 Kg plate 30 Burpees Pull Ups 60 DB Snatch @ 20/10 Kg 90 Abmat sit ups -400mt Run Each member with 15/10 Kg plate 90 Abmat sit ups 60 DB Snatch

WARM UP 10’ Groups Dynamics & Mobility WL POWER SNATCH CYCLING EMOM 10’ 3-4 Reps holding catch pos 3” each reps WOD 20-16-10 Reps of: Power snatch @ 45/25 Kg Back Rack Lunges alt leg @ 45/25 Kg Bar Facing Burpees

WARM UP 10’ Groups Dynamics & Mobility WL: POWER SNATCH CYCLING EMOM 10’ 3-4 Reps holding catch pos 3” each reps WOD 20-16-10 Reps of: Power snatch @ 45/25 Kg Back Rack Lunges alt leg @ 45/25 Kg Over the Bar Burpees

WARM UP 10’ Groups Dynamics & Mobility GYM: Kipping K2E/TTB EMOM 10’ Odd 2-6 Kipping K2E/TTB for quality Even 10-15 DU (or 30” Practice ) WOD AMRAP 12’ 5 HSPU / 7 Push Up 7 DB Hang Squat Clean Thruster @ 20/10 Kg 12/9 Cal Row All out

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- 1-Arm-DB-Row 4 x 8 each arm A2- Bench Press narrow grip 4 x 5 A3- Plank Hold 4 x 1' WOD For time: 21-15-12-9 DL @ 80/55 SIT UP *2