WARM UP 10’ Groups Dynamics & Shoulder Mobility WOD AMRAP 20’ 400mt Run -then- 3 Rounds of: 20 DU's 10 OHS empty BB 5 Push Up hands off

WARM UP 10’ Groups Dynamics TEAM WOD of 3 -CASH IN: 60 BURPEES PLATE ”I go, you go” 150 Wall Ball @9/6kg 75 Pull up 150 Push Press @ 35/25kg 75  Sit Ups -CASH IN: 60 BURPEES PLATE ”I go, you go” -one member work at time

WARM UP 10’ Groups Dynamics & Mobility STRENGTH EMOM 20’ Odd 3 Deadlift @ across weight Even 7 Burpees OTB WOD 3 Rounds of: 15 Hang Power Clean @ 50/30kg 12 K2C 30 DUs

WARM UP 10’ Groups Dynamics & Mobility GYM SKILLS RING MU WOD: 4 Intervals 3'ON, 1'OFF AMRAP 21 Air Squat 15 lateral jump over parallette 9 Ring Dip/Jumping Ring Dip

WARM UP 10’ Groups Dynamics & Mobility WL: Hang Power Snatch + Power Snatch EMOM 12': 2 +1 @ climbing weight every 3 sets WOD “little Nancy” 5 Rounds of: 200mt Run 10 OHS @ 40/30kg

WARM UP 10’ Groups Dynamics & Mobility WOD AMRAP 20’ 500mt Row -Then 2 rounds of:- 10 DB Snatch alt arm @ 20/10kg 15 Walking Lunges 20 Sit up

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Front Squat 4 x 5 A2- Tuck Crunch – 4 x 10 A3- Ring Rows - 4 x 8 Rest 60” WOD 10 Rounds of: 10 Thruster empty barbell 5 Pull Ups

WARM UP 10’ Groups Dynamics & Mobility Team of 2: All Team Must Complete: 100 Ball Pass Shots (2-3mt di distanza tra I 2 membri della squadra) 400mt Run in pair holding in hands a skip rope 100 KB Swing @24/16kg 400mt Run in pair holding in hands a skip rope 100 Ball Pass Shots

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” WOD 4 Rounds of: 500mt Row ME PULL UP in 1' -rest 2' every rd-

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