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'

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 @

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

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

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

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

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

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 @

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

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