10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd 3-5 walking Push Ups Even 6-8 V Ups WL POWER SNATCH cycling: practice with empty barbell for 10’ EMOM 5’: 5-7 Reps @ light weight focus on pace WOD: 4 Intervals 1’30”ON, 1’30”OFF 12 DB Snatch alt arm @ 20/10Kg ME Air Squat

WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’: Odd 5-7 Scapula Retraction Even 20” Bedford Press with empty barbell GYM STRENGTH & BB STRENGTH A1- Weighted Chin Up 4 x 4 Rest 90” A2- Strict Press 4 x 6 Rest 90” WOD 21-15-9: Box Jump Power Clean -Run 400mt between rounds-

WARM UP 10’ Groups Dynamics & Mobility WOD Open Wod 15.4

WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd Double Under Practice Even 4-6 Perfect Gym Push Ups GYM STRENGTH & BB STRENGTH A1- Back Squat holding bottom position 3” 4 x 3 Rest 90” A2- Strict Ring Dip 4 x 6-10 Rest 90” WOD 3 Rounds of: 50 Wall Ball @ 9/6Kg

WARM UP 10’ Groups Dynamics & Mobility with:   EMOM 6-8’ Odd 5-7 Ring Row feet on floor Even 30” Plank Hold SKILLS Kipping Pull Up – practice for 15’ WOD: AMRAP 12’ 6 Hang Power Clean @ 50/30Kg 8 K2E 100mt Run

WARM UP Groups Dynamics & Mobility with: EMOM 8 8 Burpees SKILLS KB Turkish Get Up WOD: 5 Intervals 1’30”ON, 1’30”OFF 4 KB TGU alt arm every 2 reps ME Double Unders

WARM UP 10’ Groups Dynamics & Mobility with: 3-4 Rounds of: Odd 7 Scapula Retraction Even 7 Good Morning GYM STRENGTH & BB STRENGTH A1- Body Rows 4 x 8-10 Rest 90” A2- Deadlift 4 x 6 Rest 90” WOD 5 Rounds of: 5 Power Snatch @ 40/25Kg 7 Back Rack Lunges 9 Cal Row

WARM UP 10’ Groups Dynamics & Mobility WOD Open Wod 15.5

WARM UP 10’ Groups Dynamics & Mobility WOD Loredo 6 rounds of: 24 air Squats 24 Push-­‐ups 24 Walking lunge steps 400 mt run

WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd Double Under Practice Even 5-7 Face the wall squat GYM STRENGTH & BB STRENGTH A1- Front Squat holding bottom position 3” 4 x 4 A2- Parallette Push Up (on knees if needed) 4 x 6-10 Rest 90” WOD Ladder: 10-9-8-7-6-5-4-3-2-1 Ball Clean @9/6Kg 1-2-3-4-5-6-7-8-9-10 Parallette