WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: A1- Front Squat 5 x 5 holding bottom pos 3” @ climbing WOD: For Time: 30 OHS @ 40/30 Kg 25 Pull Up 20 Push Up 30 Front Squat @ 40/30 Kg 15 Pull Up 10 Push Up 30 Back Squat @ 40/30 Kg

WARM UP: 10’ Groups Dynamics & Mobility MIDLINE 3 Sets not for time: 25 Abmat sit ups 20 Mountain Climber 30”+30” Lateral side plank AEROBIC CAPACITY ROW: 3X 3' ON 3' OFF

WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: Complete as a team, switch as needed 120 Med Ball Clean @ 9/6 Kg 600mt KB Farmer carry @ 24/16 Kg (switch every 200) 120 Box Jump over 600mt KB Farmer carry @ 24/16 Kg (switch every 200) 120 KB Swing 600mt KB Farmer

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH A1- Back Squat 4 x 3 A2- Strict Ring Dip 4 x 4-6 WOD: AMRAP 15’ 8 Burpees 10 Hang Power Clean @ 50/35 Kg 12 Goblet Squat @ 24/16 kg

WARM UP: 10’ Groups Dynamics & Mobility GYMNASTICS 12' EMOM Min 1 - 3 Strict K2C + 2 Strict K2E + 1 Strict TTB Min 2 - Parallette pass Through - 8-10 WOD: 21-15-9 OHS @ 35/25 Kg Cal Row Push Press @ 35/25 Kg

WARM UP: 10’ Groups Dynamics & Mobility WOD 6 Intervals 2’ON, 2’OFF 200mt Run 15 Medball Clean / Wall Ball (alternating every rd) @ 9/6 Kg ME Sit Up / Push Ups (alternating every rd)

WARM UP: 10’ Groups Dynamics & Mobility WL A-Squat Clean -1RM in 12’ B-Squat Clean -Touch & Go 3 x 6 @ 50-60% 1RM Just found WOD: AMRAP 10’ 50 DU (100 SU) 5 DB Man Makers @ 20/10 Kg

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: A1- Weighted Strict Pull Up 4 x 3 reps A2- Step Up with DB 4 x 8-10 WOD: 5 Round: 1’ Alt Arm DB Snatch @ 20/10 kg 1’ Burpees Box Jump 1’ Rest

WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: Complete as a team: Cash In: 20 Wall Climb -then 3 rounds of (switching as needed):- 20 Deadlift @ 80/55Kg 30 Box jump Overs 40 OH plate Sit Up @ 10/5 Kg

WARM UP: 10’ Groups Dynamics & & Mobility WOD: Every 4' for 5 sets @ 70% of 1 RM Clean&Jerk 6 Burpees 5 Deadlift 4 Hang Power Clean 3 Front Squat 2 Thruster 1 Push Jerk