10’ Groups Dynamics & Mobility with: 4 Sets of 8 Burpees –  8 OH Pvc Pipe walking lunges WL PUSH JERK cycling: practice with empty barbell for 10’ EMOM 5’: 5-7 Reps @ light weight focus on pace WOD: 4 Intervals 2’ON, 1’OFF 5 Power Clean @ 50/35 Kg 7 TTB/TTR 9 Box Jump

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Front Squat 4 x 4 A2- Parallette Push up 4 x 6-8 Rest 60” WOD For time: 100 DU/300SU 30 DB Thruster @ 25/15 kg 400 mt Run

WARM UP Group Dynamics & Mobility SKILLS: Rope Climb WOD 10 Rounds of: 10 Burpees plate 10 GTOH Plate @ 20/15 Kg

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 2: Complete: Cash In: 1-arm farmer carry with KB 24/16 Kg 200mt each member 50 SDHP 40 K2E 50 Box Jump Overs 40 GHD Sit ups 50 SDHP - One members work at a time

WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd Double Under Practice Even 6-8  Gym Push Ups GYM STRENGTH & BB STRENGTH A1- KB 1 Leg Deadlift 4 x 10-12 each leg” A2- Strict Ring Dip 4 x 6-10 Rest 90” WOD AMRAP 15’ 2-4-6-8 OHS @ 35/20Kg 8 K2C/E 10 Box Jump

WARM UP 10’ Groups Dynamics & Mobility SKILLS KB SNATCH - Review and practice for 15’ WOD: For Time: 10 KB Snatch alt arm @ 24/16 Kg 15 Squat Clean 40/25 Kg 10 KB Snatch alt arm @ 24/16 Kg 15 Power Clean 40/25 Kg 10 KB Snatch alt arm @ 24/16 Kg

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Strict Press Behind Neck Snatch Grip 4 x 8-10 A2- GHD Hip & Back Extension 4 x 6-8 Rest 90” WOD For Time: 21-15-9 reps of: KB Swing @ 32/24 Kg Power Snatch @ 50/30 Kg

WARM UP 10’ Groups Dynamics & Mobility SKILLS Review Rowing technique WOD: EMOM 14' ODD 15 Cal Row EVEN 10 DL

WARM UP 10’ Groups Dynamics & Mobility WOD “Barbara” 3-5 Rounds, rest 3’ between rounds 20 Pull Up 30 Push Up 40 Sit Up 50 Air Squat

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 3 150 power clean @ 40/25 Kg 120 K2E 90 Back Squat (from the ground) @ 40/25 Kg 60 Cal Row 30 Wall Climb