WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Front Squat 4 x 4 A2- GHD Sit Ups Parallel 4 x 10 Rest  60” WOD For Time: 50 Deadlift @ 60/40 Kg 30 Back Squat @ 60/40 Kg 20 Push Jerk @ 60/40 Kg

WARM UP: 10’ Groups Dynamics & Mobility GYM: RING MUSCLE UP EMOM 6-8': 1-3 MU or MU Transition WOD 21-15-9 Reps of: Double DB Snatch 20/10 Kg DB Push up Cal Row

TEAM WOD of 3: 150 Thruster @ empty bb 400mt Farmer Carry all together with bb on shoulder 120 Push Press @ empty bb 400mt Farmer Carry all together with bb in hands 90 Front Rack Lunges @ empty bb

WARM UP: 10’ Groups Dynamics & Mobility WOD 20'AMRAP 6 KB Turkish Get Ups alt arm @ 24/16 Kg 12 KB Swing @ same KB 15 Air Squat (advance KB Goblet squat ) 18 DU

WARM UP: 10’ Groups Dynamics & Mobility WL: POWER CLEAN – 12' to find an Heavy Single WOD 3 Rounds for time: 15 Power Clean 60/40 Kg 15 Pull Ups 400mt Run

WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Strict Press 4 x 8 A2- GHD Hip&Back Extension 4 x 6-8 Rest 60” WOD 10 Rounds of: 3 Hang Power Snatch @ 60/40 Kg 6 Burpees OTB

WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 3: 150 Thruster @ empty bb 400mt DB Farmer Carry 120 Push Press @ empty bb 400mt DB Farmer Carry 90 Front Rack Lunges @ empty bb

WARM UP: 10’ Groups Dynamics & Mobility GYM: KIPPING PULL UPS EMOM 12' odd:3-5 Kipping Pull ups even: 12 Hollow Body Rocks / 12 Superman hip extensions (alternating every min) WOD 10'AMRAP 10 K2C/K2C 10 Hang Power Clean @ 40/30 Kg

WARM UP: 10’ Groups Dynamics & Mobility BB STRENGTH: BACK SQUAT – 15' to Find 1RM WOD 12-10-8-6-4-2 Reps: Front Squat @ 60/40 Kg HSPU Strict / Pike Push Up Bar Facing Burpees

WARM UP: 10’ Groups Dynamics & Mobility MIDLINE: Emom 8': 15-20'' Parallette L-sit/ tuck L-sit WOD 6 Intervals 1'30” ON, 1'30” 200mt Run ME 1 – Arm- KB Clean & Press alt arm every rep @ 24/16 Kg