WARM UP EMOM 6' Odd 8 Good Morning Even8 KB Russian Swing light weight GYM STRENGTH & BB STRENGTH EMOM 16’ Odd 5 Deadlift @ across weight Even 3-5 Chin

WARM UP 10’ Groups Dynamics & Shoulder Mobility SKILLS KIPPING HSPU: 20’ practice WOD: 15’ AMRAP: 9 Wall Ball @ 9/6 Kg 12 OH Plate Lunges @ 20/10 Kg 15

10’ Groups Dynamics & Mobility with: 3 Sets of 30'' mountain climber-8 face-the-wall-squat - 10 gtoh plate WL SQUAT CLEAN + FRONT SQUAT practice EMOM 10’: 1+2 @ climbing weight

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- 1-arm DB Row 4 x 8+8 A2- 1-arm-DB Press 4 x 8+8 A3- weighted Plank Hold 4

WARM UP WL SKILLS: Push Jerk WOD 10 Rounds of: 10 Cal Row 7 Push Jerk 40/25Kg 5 KB Russian Swing @ 32/20 Kg

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 2 from “CrossFit Games Team Series week 2 Event 5”: Complete in couple: 150 Wall Ball 9/6Kg 100 Clean 50/35

WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6' Odd 5 OH Plate squat Even 5 Walking Gym Push Ups GYM STRENGTH & BB STRENGTH A1- Front Squat 5

WARM UP 10’ Groups Dynamics & Mobility GYM SKILLS RING MUSCLE UP - Intro and transition practice WOD: For Time: 15 Hang Power Clean & Push Press @ 60/35 Kg

WARM UP 10’ Groups Dynamics & Mobility & Split Jerk Foot Work for 10’ WL Split Jerk review technique with light weight EMOM 10’: 2 reps @ climbing weight holding

WARM UP 10’ Groups Dynamics & Shoulder Mobility GYM STRENGTH & BB STRENGTH A1- Parallette Pass Through 4 x 8-10 A2- Body Rows 4 x 6-8 A3- 1arm KB or