WARM UP 10’ Groups Dynamics & Mobility SKILLS HS HOLD and HSPU Strict EMOM 16' Odd 20” HS HOLD against Wall / 2-4 HSPU Strict (for advance athletes, alternate every round ) Even 20” V ups WOD AMRAP 12' Ladder Up 2-4-6-8-... Power Clean @ 50/ 35 Kg Push Press @ 50/35 Kg OTB Burpees

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Bulgarian Split Squat 3 x 8-10 each leg A2- DB Ranegate Rows 3 x 6-8 each arm A3- Parallette pass Through 3 x 8 WOD From CF Games 2015 – Master -”SQT” 3 Rounds of: 10 Snatch (anyhow) @ 40/25 Kg 200mt Sprint Run (4

WARM UP 10’ Groups Dynamics & Mobility WL PUSH JERK Cycling 4 X 6-8 reps in cycling, @ climbing weight if technique is good, rest as needed WOD For Time: 15-12-9-12-15 Reps of: Pull Ups /C2B (for advance) DB Snatch alt arm @ 20/10 Kg (15,12... each arm)

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH EMOM 20' Odd 5 Deadlift climbing Even 20-30” Plank hold WOD AMRAP 2' Max Hang Squat Clean @ 40/30 Kg -2'rest- AMRAP 2' Max Box Jumps -2'rest- AMRAP 2' Max OHS @ 40/30 Kg

WARM UP 10’ Groups Dynamics & Mobility WOD Team of 3 Complete 120 Ab mat Sit Ups 1200mt OH PLATE Carry @ 20/10 Kg -switch every 200mt- 120 Burpees Plate 1200mt OH PLATE Carry @ 20/10 Kg -switch every 200mt- 120 Ab mat sit up Cash Out: 3x ME Strict Pull Up (each member)

WARM UP 10’ Groups Dynamics & Mobility SKILLS KB TGU WOD 4 Rounds of: 10 KB TGU alt arm @ 24/12Kg 12 K2E Strict 15 KB 1-Arm Front Rack walking lunges (each arm, 30 in total each round)

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH 4 Sets of: A1- Push Press Behind Neck from the ground – 8/10 Reps A2- Body Rows Wide Grip – 6/8 Reps WOD 3 Rounds of: 21 Wall Ball UB @ 9/6 Kg 15 Power Snatch @ 45/25 Kg 9 Burpees Pull Ups