WARM UP 10’ Groups Dynamics & Mobility WOD AMRAP 25’: 10 OHS empty barbell 20mt Bear Crawl 12 One Arm KB Press (6/6) @ by feel 20mt Bear Crawl 30 Mountain Climber 20mt Bear Crawl 30 DU 20mt Bear Crawl

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Back Squat 6 x 2 @ climbing weight each set A2- GHD Hip& Back extension 6 x 6-8 Rest 90” WOD 5 Intervals 1’30” ON, 1’30” OFF 15/12 Wall Ball @ 9/6 Kg 10 Power Clean @ 45/25 Kg ME Push Press

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 3, I go-you go as needed: Cash In: 400mt Run Each member with 15/10 Kg plate 30 Burpees Pull Ups 60 DB Snatch @ 20/10 Kg 90 Abmat sit ups -400mt Run Each member with 15/10 Kg plate 90 Abmat sit ups 60 DB Snatch

WARM UP 10’ Groups Dynamics & Mobility WL POWER SNATCH CYCLING EMOM 10’ 3-4 Reps holding catch pos 3” each reps WOD 20-16-10 Reps of: Power snatch @ 45/25 Kg Back Rack Lunges alt leg @ 45/25 Kg Bar Facing Burpees

WARM UP 10’ Groups Dynamics & Mobility WL: POWER SNATCH CYCLING EMOM 10’ 3-4 Reps holding catch pos 3” each reps WOD 20-16-10 Reps of: Power snatch @ 45/25 Kg Back Rack Lunges alt leg @ 45/25 Kg Over the Bar Burpees

WARM UP 10’ Groups Dynamics & Mobility GYM: Kipping K2E/TTB EMOM 10’ Odd 2-6 Kipping K2E/TTB for quality Even 10-15 DU (or 30” Practice ) WOD AMRAP 12’ 5 HSPU / 7 Push Up 7 DB Hang Squat Clean Thruster @ 20/10 Kg 12/9 Cal Row All out

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- 1-Arm-DB-Row 4 x 8 each arm A2- Bench Press narrow grip 4 x 5 A3- Plank Hold 4 x 1' WOD For time: 21-15-12-9 DL @ 80/55 SIT UP *2  

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Strict Ring Dip 4 x 5-8 A2- Reverse Angel  4 x 8-10 A3- 1-leg-V Ups 4 x 8-10 each side WOD 3 Rounds of: 6 KB Snatch DX @ 24/16 Kg 12 1-Arm-KB-Swing DX @24/16 Kg 50 DU (or 100 SU) 6 KB

WARM UP 10’ Groups Dynamics & Mobility WOD 2 Rounds of: 2’ For max mt Row 2’ For max Box Jump Overs 2’ For maxHang Power Clean & Press @ 50/35 Kg 2’ For Max Pull Ups 2’ REST

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 2, I go-you go every round: 10 Rounds each member: 100mt Run 7 Medball Clean @ 9/6Kg 7 TTB/K2E 7 Burpees Cash Out: 200Sit Ups for time each time, I go-you go as needed.