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

WARM UP: 10’ Groups Dynamics & Mobility WL 8 sets (90'') 3 SN PULL from ground + 2 HANG POWER SN WOD 15' AMRAP 12 OHS @ 35/25 Kg 12 Cal Row

WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- TTB-K2E Strict 3/4 x 5-7 A2- 1 leg KB Deadlift 3/4 x 8 each leg Rest 60” WOD 15' LADDER UP Ring Dip 2-4-6-.. Deadlift 3-6-9-..@80/60 Kg Wall Ball 5-10-15-..@ 9/6 Kg

WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: Cash In: 3' MAX REPS Syncro Jumping Lunges (2 members work at same time) 100 Sit Ups 50 KB Goblet Squat @ 32/24 Kg 40 Syncro Burpees Box Jump (2 members work at same time) 300mt (switch every 50mt) bear crawl

WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: EMOM 16' Odd 3 Thruster @ climbing weight every 2 sets Even 3-5 chin ups strict   WOD 9-15-21 reps: Thruster @ 40/30 Kg Burpees Pull Ups