WARM UP: 10’ Groups Dynamics & Mobility GYMNASTICS SKILLS: Kipping Pull Up EMOM 6': 3-5 Kipping Pull Up WOD: 6’ AMRAP of: 10 SDHP @ 35/25 Kg 10 Tuck Crunch -rest 4’- 6' AMRAP of: 10 Push Press @ 35/25 Kg 10 back Rack Lunges

WARM UP: 10’ Groups Dynamics & Mobility WL Hang Power Snatch - 1RM of the day in 15' WOD: 3 Rounds of: 200 mt Run 10 Power Snatch@ 40/25Kg 10 Burpees Over the Bar

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: A1- Strict Ring Dip 5 x 6-8 A2- Thruster from rack 5 x 3-4 @ climbing WOD Interval “CINDY“ 30” ON, 30” OFF x 12-15 Intervals

WARM UP: 10’ Groups Dynamics & Mobility WOD: 20’AMRAP: 200mt Run 20 KB Russian Swing @ 24/16 Kg 200mt Run 20 Burpees 200mt Run 20 Step Ups 200mt Run 20 Mountain Climber

WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: 50 Synchronized Abmat Sit Up 50 Hang Power Clean @ 35/20 KG 50 Front Rack Lunges @ 35/20 KG 50 Synchronized Down & Up 50 Push Press @ 35/20 KG 50 DUs/ (100 SUs) 50 Synchronized KB SDHP@ 24/16 Kg

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH : A1- Good Morning 5 x 8 @ climbing A2-  Plank Hold 5 x 1’ accumulated Rest 30” WOD: AMRAP 15’ 50 DU or 100 SU 15 C2B or Pull Up 7 Deadlift @ 80/60 Kg

WARM UP: 10’ Groups Dynamics & Mobility GYMNASTICS 5 Sets not for time: A1- 3-4 Wall Climb A2- Strict TTB 6-8 WOD: 4* 2' ON 2' OFF 250 mt Row Max reps OHS / Front Squat / Thruster / back Squat @ 40/30 Kg

Warm Up Group Dynamics & Mobility WL Power Snatch + Push Press Behind Neck SN Grip - 2 + 5 x 6-8 @ climbing weight WOD 4 Rounds of: 1’ ME Burpees 1’ Max DB Snatch 20/10 KG 1’ Max Box Jump 1’ Rest

Warm Up Group Dynamics & Mobility   TEAM WOD of 2 All team must complete: Cash in: 1000mt OH Plate Carry @ 20/15 Kg - change every 200mt 2000mt Row - change as needed 50 DB man maker @ 40/20 lbs “I go-you go”every rep Cash out: 1000mt Run in couple

TEAM WOD OF 2 300 AIR SQUAT 50 BURPEES T2B 200 LUNGES 50 OHS @40/25 KG 100 SDHP @ 40/25KG 50 POWER CLEAN @40/25 KG