WARM UP 10’ Groups Dynamics & Mobility SKILLS HS HOLD and HSPU Strict EMOM 16' Odd 20” HS HOLD against Wall / 2-4 HSPU Strict (for advance athletes, alternate every round ) Even 20” V ups WOD AMRAP 12' Ladder Up 2-4-6-8-... Power Clean @ 50/ 35 Kg Push Press @ 50/35 Kg OTB Burpees

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Bulgarian Split Squat 3 x 8-10 each leg A2- DB Ranegate Rows 3 x 6-8 each arm A3- Parallette pass Through 3 x 8 WOD From CF Games 2015 – Master -”SQT” 3 Rounds of: 10 Snatch (anyhow) @ 40/25 Kg 200mt Sprint Run (4

WARM UP 10’ Groups Dynamics & Mobility WL PUSH JERK Cycling 4 X 6-8 reps in cycling, @ climbing weight if technique is good, rest as needed WOD For Time: 15-12-9-12-15 Reps of: Pull Ups /C2B (for advance) DB Snatch alt arm @ 20/10 Kg (15,12... each arm)