Warm Up Group Dynamics & Mobility WL Hang Squat Snatch - 2RM of the day WOD 6 Intervals 1’ ON, 1’ OFF 6 OTB Burpees 6 Hang squat snatch @

Warm Up Group Dynamics & Mobility Gymnastics EMOM 12': odd 3-5 strict TTB even 30''-40'' superman hold WOD 3 Rounds of: 400mt Run 15 Power Clean & Press @ 40/25

Warm Up Group Dynamics WOD For Time: 100 Lunges 50 Cal Row 80 Abmat Sit ups 50 Cal Row 60 Step up 50 Cal Row

Warm Up Group Dynamics & Mobility WOD 6 Intervals 3’ON, 2’OFF AMRAP 6 Push up h/off 8 C2B or pull up 12 KB Russian Swing @ 24/16 kg

Warm Up Group Dynamics & Mobility TEAM WOD All team must complete switching every round: 6’AMRAP: 10 OHS @ empty BB 12 sit ups -Rest 2’- 6’AMRAP: 100mt Run 6 Burpees

Warm Up Group Dynamics & Mobility WL & Gymnastics EMOM 12’ Odd Power Clean & Press - 3 reps in cycling style @ climbing weight every set Even TTB or

Warm Up Group Dynamics & Mobility GYMNASTIC SKILL Kipping Pull Up/ C2B EMOM 8’ 3-6 Reps for quality WOD 5 Rounds for Time: 200mt Run 30 DU or 50 SU

Warm Up Group Dynamics & Mobility Strength Back Squat 4 x 5 with 3” hold bottom pos WOD For Time: 50 Thruster @ 40/30 Kg 40 Cal Row 30 Front

Warm Up Group Dynamics & Mobility Strength A1- Bench Press (normal Grip) 4 x 6 @ climbing A2- Abmat Sit Ups with pvc pipe 4 x 12 WOD 5 Intervals

Warm Up Group Dynamics & Mobility WOD AMRAP 25’ 25 Burpees 10mt Broad Jump 15 KB SDHP @ 24/16 Kg 10mt Bear Crawl 10 HSPU or Push Up 10mt Broad