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

SIAMO TUTTI A DIANO MARINA PER THE FINAL ROUTE!

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Push Press Behind Neck SN Grip 5 x 8-10 A2- Strict Pull Up 5 x 6-8 Rest 60” WOD 6 Rounds of: 6 TTB 6 Hang Power Snatch @50/30kg 6 Box Jump @60/50cm

WARM UP 10’ Groups Dynamics & Mobility GYM SKILLS Rope Climb WOD: AMRAP 12' 200mt Run/ 250mt row (alternating every rd) 50mt Walking Lunges