WARM UP: 10’ Groups Dynamics & Mobility GYMNASTICS: Rope Climb Review EMOM 10' Odd Rope climb 1 rep Even abmat sit up 12 reps WOD: 3 Rounds for time: 7

WARM UP: 10’ Groups Dynamics & Mobility WL A- Hang Clean Pull + Hang Power Clean - 3 + 2 x 8 sets @ climbing WOD: 3 Intervals 3’ON, 2’OFF AMRAP 10

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: A1- Floor Press 4 x 8 A2- Floor Wiper 4 x 10 A3- Superman Hold 4 x 30” WOD:

WARM UP: 10’ Groups Dynamics & Mobility WOD: 5 Rounds of: 30” Bear crawl (10mt shuttle) 30” Rest 30” Push up H/Off 30” Rest 30” Abmat Sit ups 30” Rest

WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: AMRAP 8’, I GO-YOU GO every round: 8 Power Clean @ 40/30 Kg 8 K2E 8 Push Press @

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: A1- Strict Press behind Neck 4 x 5 @ climbing A2- Strict pull Up 4 x 5 WOD:09 10

WARM UP: 10’ Groups Dynamics & Mobility GYMNASTICS SKILLS: KIPPING HSPU FOR ADVANCED EMOM 10’ Odd KIPPING HSPU 3-4 Even Double Unders practice for 30” WOD: 3-6-9-12-15 Reps of: Hang Power Snatch

WARM UP: 10’ Groups Dynamics & Mobility WL Split Jerk From Rack - 3 x 6-8 sets @ climbing WOD: AMRAP 10’ 10 STOH @ 50/35 Kg 10 Box jump

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: A1- Front Squat 5 x 5 holding bottom pos 3” @ climbing WOD: For Time: 30 OHS @ 40/30

WARM UP: 10’ Groups Dynamics & Mobility MIDLINE 3 Sets not for time: 25 Abmat sit ups 20 Mountain Climber 30”+30” Lateral side plank AEROBIC CAPACITY ROW: 3X 3' ON 3'