Warm Up Group Dynamics & Mobility Gymnastics: Skills Ring Muscle Up ONLY FOR ADVANCED EMOM 8’: 1-3 Mu/Mu Transition WOD 12’ AMRAP: 12 Deadlift @70/50 Kg 6 OTB Burpees 3 Hang Power Clean @70/50 Kg

Warm Up Group Dynamics & Mobility Gymnastic & Strength 4 Sets of: A1- Front Rack Lunges - 6 reps each leg @ climbing A2- Tuck hold hanging on bar - 20” accumulated A3- GHD Hip extension - 10 reps WOD 21-15-9-6-3 Reps for time of: Power Snatch @ 40/30 Kg K2E / K2C

Warm Up Group Dynamics & Mobility SATURDAY TEAM WOD of 2 All team must complete: Cash in: 100 Wall Ball I go-you go every 10 reps @ 9/6 Kg 5 Rounds - I go you go as needed 30 Push Press @ 50/35 Kg 30 Cal Row Cash in: 100 Wall Ball I go-you go

Warm Up Group Dynamics & Mobility WL & Gymnastics EMOM 10’ Odd Power Clean - 3 reps in cycling style @ climbing weight Even Strict Chin Up - 3-5 reps WOD 10 Rounds of: 5 Front Squat @ 60/40 Kg 5 OTB Burpees 5 KB Swing @ 32/24Kg

Warm Up Group Dynamics & Mobility MIDLINE 5 Sets for quality: 20” Plank 20” Mountain climber 20” Side Plank DX 20” Mountain climber 20” Side Plank SX 20” Mountain climber WOD AMRAP 10’ 250mt Row 7 Deadlift @ 85/55Kg

Warm Up Group Dynamics & Mobility Gymnastic & Strength A1- Back Squat 5 x 3 with 3” hold bottom pos A2- Strict K2E 5 x 8 WOD 12’AMRAP: 21 Sit up 14 DB Lunges @ 15/10 kg 7 Power Snatch @ 60/40 Kg

Warm Up Group Dynamics & Mobility WOD For Time: 100 Box jump Over 80 Tuck Crunch 60 medball Clean @ 9/6Kg 40 Push up h/off 20 Burpees

Warm Up Group Dynamics & Mobility Strength A1- Push Press Behind neck 5 x 5 @ climbing A2- Ring Row 5 x 10 WOD Ladder down 10- 9-8-7-6-5-4-3-2-1 reps of: Power Clean @ 50/35 Kg Push Jerk @ 50/35 Kg

MURPH!

Warm Up Group Dynamics & Mobility WL & Gymnastics EMOM 12’ Odd: OHS From the ground - 5 reps @ climbing Even: Ring Dip Strict 4-6 reps WOD 30-20-10 reps of: alt arm DB snatch @ 20/15 Kg cal row