WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Strict Press Behind Neck Snatch Grip 4 x 8-10 A2- GHD Hip & Back Extension 4 x 6-8 Rest 90” WOD For Time: 21-15-9 reps of: KB Swing @ 32/24 Kg Power Snatch @ 50/30 Kg

WARM UP 10’ Groups Dynamics & Mobility SKILLS Review Rowing technique WOD: EMOM 14' ODD 15 Cal Row EVEN 10 DL

WARM UP 10’ Groups Dynamics & Mobility WOD “Barbara” 3-5 Rounds, rest 3’ between rounds 20 Pull Up 30 Push Up 40 Sit Up 50 Air Squat

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 3 150 power clean @ 40/25 Kg 120 K2E 90 Back Squat (from the ground) @ 40/25 Kg 60 Cal Row 30 Wall Climb  

WARM UP 10’ Groups Dynamics WL SQUAT CLEAN 20’ to find 1Heavy single of the day WOD Intervals 1’ ON , 1’OFF as needed to finish: 21-15-9 reps of: Hang Squat Clean @ 50/35 Kg Burpees

WARM UP 10’ Groups Dynamics & Mobility SKILLS HS Hold against wall: practice position and negative portion of the HSPU movement for 15’ WOD: 4 Rounds for time 12 DB Snatch alt arm @ 20/ 10 Kg 6 C2B Pull Up 12 1-arm-DB Front Rack lunges (12 steps with DB on right shoulder) @ 20/

WARM UP 10’ Groups Dynamics & Mobility SKILLS Double Under - Review and Practice for 10’ WOD Every 4’ for 4 Rounds, complete: 400mt Run AFAP 10/15 KB Russian Swing @ 32/24 Kg 15/30 DU

WARM UP 10’ Groups Dynamics & Mobility WL Push Press Push Jerk WOD 5’ AMRAP: 7 Push Jerk @ 45/30 Kg 12 Box Jump Rest 3’ 5’ AMRAP: 7 Push Press @ 45/30 Kg 12 Box Jump Over

WARM UP 10’ Groups Dynamics & Mobility WOD “Fight Gone Bad” 5 Rounds of: 1’ Wall Ball @ 9/6 Kg 1’ SDHP @ 35/25 Kg 1’ Box Jump 1’ Push Press @ 35/25 Kg 1’ Cal Row 1’ REST

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 2 Complete 2000 Row (switch as needed) 100 Air Squat (switch as needed) 75 Push Up (switch as needed) 50 Pull Up (switch as needed)