WARM UP 10’ Groups Dynamics & Mobility WL HANG SQUAT CLEAN +SQUAT CLEAN: Review with Light weight for 10’ then EMOM 10’:2+1 Reps @ climbing weight every 3 sets WOD: In 12' Ladder up 3,6,9.. -DB Hang Power Clean & Press @ 15/7kg -Box Jump Overs -Burpees

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Strict Press 5 x 5 A2- Weighted Chin Ups 5 x 5/7 A3- GHD Hip extension 5 x 8-10 Rest 60” WOD 30-20-10 Reps of: Power Snatch @ 35/25 Kg KB Swing @ 24/16 Kg

WARM UP -10’ Groups Dynamics & Mobility - KB Clean Review WOD 5 Rounds of: 400mt Run 40 DU 20 1 Arm KB CLEAN alt arm every rep @ 24/16kg

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 3 All Team Must Complete, switch as needed: 75 SDHP @35/25kg 75 Burpees Pull up/touch 75 Wall Ball @9/6kg 75 Cal Row

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH A1- 1-leg-DL KB 4 x 8 each leg A2- 1-leg-V-Ups 4 x 8 each side A3- Perfect Gym Wall Climb 4 x 4 Rest 60” WOD 21-15-9 Reps Deadlift @ 80/50kg Wall Ball @9/6kg

WARM UP 10’ Groups Dynamics & Shoulder Mobility SKILLS: KIPPING PULL UP WOD: AMRAP 12' 5 Pull Up 7 Push Jerk @50/30kg 9 OTB Burpees

WARM UP 10’ Groups Dynamics & Mobility WL SQUAT SNATCH: SKILLS Then-EMOM 10’: 3 reps @ climbing weight WOD: 3 rounds of: 15 Power Snatch @ 40/30kg 50 Sit Ups 75 DU

WARM UP 10’ Groups Dynamics & Mobility WL SQUAT SNATCH: SKILLS Then-EMOM 10’: 3 reps @ climbing weight WOD: 3 rounds of: 15 Power Snatch @ 40/30kg 50 Sit Ups 75 Du

WARM UP 10’ Groups Dynamics & Mobility BB STRENGTH In 20' find a BSQ HEAVY DOUBLE WOD 15'AMRAP: 500mt Row 15 Back Squat @ 50/35kg 15/20 Push up h/off

WARM UP 10’ Groups Dynamics & Mobility WL SKILLS: KB TGU review and practice WOD AMRAP 20' 6 KB TGU Alt Arm @ 24/16kg 12 KB Swing @ 24/16kg 18 KB Front Rack Lunges @ 24/16kg