WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Push Press 5 x 5 A2- DB Step ups – 5 x 8 each leg Rest 60”

WARM UP 10’ Groups Dynamics & Mobility GYM SKILLS Review TTB technique WOD: AMRAP 14': 5/7 TTB 7 Power snatch @ 40/30kg 14 Back Squat @ 40/30kg

WARM UP: 10’ Groups Dynamics & Mobility WOD 20' AMRAP 200 mt Run 3 Rounds of: 7 Box Jump Overs 9 KB Russian Swing @32/20 Kg 12 OH Plate Sit

WARM UP: 10’ Groups Dynamics & Mobility WL: SPLIT JERK – EMOM 10' - 3 reps holding catch pos 3” each rep - climbing weight WOD 5 Rounds of: 9

WARM UP: 10’ Groups Dynamics GYM STRENGTH & BB STRENGTH: A1- Back Squat 4 x 3 A2- Hollow Body Hold 4 x 30” accumulated Rest 60” WOD “Interval Karen” As

WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 3: Cash In: 90 SDHP @ 35/25 Kg 75 Burpees Box Jump 300mt (100mt each) Double KB Front Rack Carry

WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Deadlift @ across 4 x 5 A2- Ring Dip Strict 4 x 5 A3- K2E Strict 4

WARM UP: 10’ Groups Dynamics & Mobility GYM: Hand Stand Hold Emom 10' : 20'' HS Hold WOD: 15'AMRAP: 200mt Run 15” L Sit Hanging from the bar 12 Lunges  

WARM UP: -10’ Groups Dynamics & Mobility SKILLS:  KIPPING PULL UP WOD “Row Helen” 3 Rounds of: 500mt Row 21 KB Swing @ 24/16 Kg 12 Pull Ups

WARM UP: 10’ Groups Dynamics & Mobility WL: 1 SQ SN + 3 OHS – EMOM 8' WOD For Time: 30 PW Snatch @50/35 Kg 25 OTB Burpees 20 Push