Warm Up Group Dynamics & Mobility SATURDAY TEAM WOD of 3 All team must complete: Cash in: 20 Wall Climb “I go-you go” 100 Push Press @ empty BB 50 KB Swing @ 24/16 Kg 400mt Run in couple 80 Thruster @ empty BB 50 KB Swing @ 24/16 Kg 400mt Run in couple Cash

Warm Up Group Dynamics & Mobility WL Split Jerk - 2 RM From rack WOD “Grace” 30 Clean & Jerk For Time @ 60/40 Kg - Cap time 6’

Warm Up Group Dynamics & Mobility EMOM 12’ Min1 KB goblet squat 8-10 Min2 Parallette Pass Through - 8-10 Wod For Time: 50 Alt arm DB Snatch @ 20/10 Kg 40 Wall Ball @ 20/14 lbs 30 Box Jump 2k Run

Warm Up Group Dynamics & Mobility Gymnastic & Strength A1- Back Squat 5 x 5 A2- Weighted Chin Up 5 x 4-6 WOD 3 Rounds of: 500mt Row 21 KB SDHP 32/24 Kg 12 TTB

Warm Up Group Dynamics & Mobility Gymnastic & Strength 4 Sets of: A1- 1 leg Deadlift with KB - 10 Reps each leg A2- HS Hold against wall - 20-30” accumulated WOD AMRAP 10’ Ladder Up 3-6-9-12-… of: Power Snatch @ 40/25 Kg Lateral Box Jump Overs -every rounds run 100mt sprint (50+50)

Warm Up Group Dynamics & Mobility WOD 6 Rounds of: 30” Max DU 30” Rest 30” Max Push Up 30” Rest 30” Max Air Squat 30” Rest 30” Max Down & Ups 30” Rest 30” Max Tuck Crunch 30” Rest

Warm Up Group Dynamics & Mobility SATURDAY TEAM WOD of 2 All team must complete: Cash in: 60 Cal Row (alternating every 10) 3 Rounds, switching as needed: 15 K2C 21 Squat clean thruster @ 40/30 Kg 15 Push Press @ 40/30 Kg 21 Back Squat @ 40/30 Kg Cash out: 60 Cal Row (alternating

Warm Up Group Dynamics & Mobility WL A-Snatch Deadlift + Snatch Pull - 3 + 3 x -5 @ climbing B- Snatch Balance - 6 x -5 @ holding bottom pos 5” every rep WOD 5 Intervals 1’30” ON 1’30” OFF 200mt Run ME Burpees

Warm Up Group Dynamics & Mobility Gymnastic & Strength 4 Sets of: A1- Snatch Grip Strict Press Behind Neck (taken from the ground) reps 6-8 A2- Strict C2B/pull up reps 3-6 WOD 3 Rounds For Time: 30 alt arm DB Snatch @ 20/10 Kg 20 alt leg pistols/ globlet squat 10 HSPU strict or  push up

Warm Up Group Dynamics & Mobility WOD For Time: 40 DUs/ 100 SUs 5 Rounds of Cindy 40 DUs/ SUs 4 Rounds of Cindy 40 DUs/100 SUs 3 Rounds of Cindy 40 DUs/ 100 SUs 2 Rounds of Cindy 40 DUs/ 100 SUs 1 Rounds of Cindy