WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Deadlift @ across 4 x 5 A2- Ring Dip Strict 4 x 5 A3- K2E Strict 4 x 5 Rest between rounds 60”   WOD “The Chief” 4 Intervals 3'ON, 1'OFF 3 Pw Clean @ 60/40 Kg 6 Push Ups 9 Air

WARM UP: 10’ Groups Dynamics & Mobility GYM: Hand Stand Hold Emom 10' : 20'' HS Hold WOD: 15'AMRAP: 200mt Run 15” L Sit Hanging from the bar 12 Lunges  

WARM UP: -10’ Groups Dynamics & Mobility SKILLS:  KIPPING PULL UP WOD “Row Helen” 3 Rounds of: 500mt Row 21 KB Swing @ 24/16 Kg 12 Pull Ups

WARM UP: 10’ Groups Dynamics & Mobility WL: 1 SQ SN + 3 OHS – EMOM 8' WOD For Time: 30 PW Snatch @50/35 Kg 25 OTB Burpees 20 Push Press @50/35 Kg 15 Bar Facing Burpees 100mt OH Plate Carry @ 20/15 Kg

WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Bench Press 5 x 3 A2- Ring Rows holding ring to chest 2” each reps 5 x 6-8 Rest 60” WOD 14' AMRAP: 7 TTB 10 1-arm-DB Box Overs @20/10 Kg (change arm every 5 reps) 21 DU

WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: Rest 3' btw AMRAPs AMRAP 6'-Switch member every rd- 5 HSPU (Scale down into 3 wall climbs) 7 Box Jump 70/60 cm (10 reps if use 60/50 cm) AMRAP 6'-Switch member every rd 5 Burpees C2B Pull Up 10 Wall Ball @ 9/6Kg AMRAP

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