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  

WARM UP: 10’ Groups Dynamics & Mobility GYMNASTICS SKILLS: Kipping Pull Up EMOM 6': 3-5 Kipping Pull Up WOD: 6’ AMRAP of: 10 SDHP @ 35/25 Kg 10 Tuck Crunch -rest 4’- 6' AMRAP of: 10 Push Press @ 35/25 Kg 10 back Rack Lunges

WARM UP: 10’ Groups Dynamics & Mobility WL Hang Power Snatch - 1RM of the day in 15' WOD: 3 Rounds of: 200 mt Run 10 Power Snatch@ 40/25Kg 10 Burpees Over the Bar

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: A1- Strict Ring Dip 5 x 6-8 A2- Thruster from rack 5 x 3-4 @ climbing WOD Interval “CINDY“ 30” ON, 30” OFF x 12-15 Intervals

WARM UP: 10’ Groups Dynamics & Mobility WOD: 20’AMRAP: 200mt Run 20 KB Russian Swing @ 24/16 Kg 200mt Run 20 Burpees 200mt Run 20 Step Ups 200mt Run 20 Mountain Climber