WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd Double Under Practice Even 5-7 Ring Rows feet on floor GYM STRENGTH & BB STRENGTH A1- Strict Pull Up 4 x 6 Rest 90” A2- DB Step Up 4 x 8+8 Rest 90” WOD AMRAP 10’: 5 DB Renegate Row from Floor 10 Ring

10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd 45” Plank Hold on hands Even 8-10 OHS with pvc pipe SKILLS Ring Dip with Kip – practice for 10-15’ WOD: AMRAP 12’ Ladder up 2-4-6-8-… DB Hang Squat Clean @ 20/10Kg Pull Up

10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd 5-7 GTOH Plate Even 5-7 OH Plate Lunges WL SPLIT JERK: practice with empty barbell for 10’ EMOM 8’: 3-4 Reps @ light weight WOD: 4*2'ON 1' OFF 5 Deadlift @ 50/35Kg 4 Hang Power Clean @ 50/35Kg 3 STOH @ 50/35Kg

WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’: Odd 5-7 Facing the wall squat Even 6-8 Shoulder touches feet on box GYM STRENGTH & BB STRENGTH A1- Front Squat 4 x 4 A2- Tuck hold hanging from the bar 4 x 20-30” accumulated WOD Team of 2, complete, I go-you go: 50 cal

WARM UP 10’ Groups Dynamics & Mobility WOD Open Wod 15.3

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 3, I go –You go: 10’ to establish max rounds of: 5 Deadlift @ 60/40Kg – 7 OTB Burpees -rest 2’- 10’ to establish max rounds of: 5 Power Clean @ 40/25Kg – 7 K2E -rest 2’- 10’ to establish max rounds of: 5 Thruster

WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd 20'' Mountain Climber Even 8-10 Good Morning empty barbell GYM STRENGTH & BB STRENGTH A1- KB 1 Leg Deadlift 4 x 10+10 Rest 90” A2- Pike Push up 4 x 6-10 WOD AMRAP 12’ 6 Pull up 6 Deadlift @ 70/50Kg 6 Push Up

10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd 8-10 Shoulder Shrugh in push up position Even 5-7 Facing the wall squat SKILLS Rope Climb for 10’ WOD: 4 Rounds of: 1’ of Rowing 1’ of Burpees 1’ of Double Unders 1’ of REST

10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd 3-5 walking Push Ups Even 6-8 V Ups WL POWER SNATCH cycling: practice with empty barbell for 10’ EMOM 5’: 5-7 Reps @ light weight focus on pace WOD: 4 Intervals 1’30”ON, 1’30”OFF 12 DB Snatch alt arm @ 20/10Kg ME Air Squat

WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’: Odd 5-7 Scapula Retraction Even 20” Bedford Press with empty barbell GYM STRENGTH & BB STRENGTH A1- Weighted Chin Up 4 x 4 Rest 90” A2- Strict Press 4 x 6 Rest 90” WOD 21-15-9: Box Jump Power Clean -Run 400mt between rounds-