WARM UP: 10’ Groups Dynamics & Mobility WL OHS From the Ground - 2RM WOD: 3 Intervals 3’ON, 3’OFF 400mt Run 12 Box Jump ME Alt Arm DB Snatch 30/15

WARM UP: 10’ Groups Dynamics & Mobility Gym Skills : Rope Climb For Advanced EMOM 10': 1/2rope WOD: 12’AMRAP: 5 Hang Power Clean @ 70/50 Kg 7 Pull Ups 9

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH: Thruster From Rack 5 x 3 @ climbing Ring Rows 5 x 10 WOD: 5 Rounds For Time: 21 Wall Ball @

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: A1- Push Press Behind Neck SN Grip 5 x 5 @ climbing A2- Superman Hold 5 x 30” A3-

WARM UP: 10’ Groups Dynamics & Mobility WOD: 4 Rounds of: 30” Max HS Hold against wall 30” Rest 30” Max Cal Row 30” Rest 30” Max Push Ups 30”

  TEAM WOD of 3: All Team must complete- switch as needed: 600mt 1-Arm-DB-Farmer-Carry (switch member every 200mt- 100 DX,100 SX) 120 1-arm DB Snatch @ 20/10 Kg 90 Box

WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Back Squat - 4 x 2 reps A2- Strict Pull Up holding chin over the bar 2”

GYM: KIPPING PULL UP  EMOM 12' Min1- 3-6 Kipping Pull for quality Min2- Plank Hold (whole minute) Min3- 8-12 Burpees WOD: 3 Rounds of: 25 Cal Row 25 KB Swing @

WL: 3 Position Snatch: Every 1' x 8 1 Low hang Snatch (full squat) 1 Mid thigh Snatch (full squat) 1 High Hang Snatch (full squat) WOD: AMRAP 10': 10

WOD: 5 Rounds of: 1’ Max Reps Push Ups h/off 1’ Max Reps DU or SU 1’ Max Reps Abmat Sit Ups 1’ Max Reps Alt Arm DB Snatch @