Warm Up Group Dynamics & Mobility TEAM WOD of 2: 1 member works until finishing the whole round, the other rests then switch AMRAP 7’: 12 alt arm DB Snatch @ 20/10 Kg 8 Cal Row -Rest 3’- AMRAP 7’: 12 Walking Lunges alt leg 8 Wall Ball @ 9/6 Kg -Rest 3’- AMRAP 7’:

Warm Up Group Dynamics & Mobility WL & Gymnastics EMOM 12’ Odd Hang Power Snatch 5 reps in cycling style @ climbing Even TTB Strict 4-6 reps WOD From 10 to 1 rep for time OHS @ 40/30 Kg OTB Burpees

Warm Up Group Dynamics & Mobility Skills Kipping HSPU or Kick into push up 8-10 x 2-4 reps Wod 12' AMRAP: 12 DB Hang Power Clean & Press @ 20/10 Kg 12 Lunges with 1 DB @ 20/10 Kg 12 DB Thruster @ 20/10 Kg 12 Lunges with 1 DB @ 20/10 Kg 12 DB Front Squat

Warm Up Group Dynamics & Mobility Gymnastic & Strength: A1- Strict Press from Rack 5 x 5 @ climbing A2- DB Windmill 5 x 6-8 each side WOD For Time: 10 SDHP @ 50/35 Kg 250mt Row 20 SDHP @ 50/35 Kg 500mt Row 25 SDHP @ 50/35 Kg 750mt Row

Warm Up Group Dynamics & Mobility WOD AMRAP 25’ 4 Rounds of: 5 C2B Pull Up 10 Push Up 5 DB Box Overs @ 20/10 Kg -Then- 400mt Run

Warm Up Group Dynamics & Mobility WOD Cash in:200 Abmat then: 10 Rounds for Time of: 10 Wall Ball @ 20/10 Kg 5 Burpees Box Jump

Warm Up Group Dynamics & Mobility SATURDAY TEAM WOD of 3 All team must complete: Cash in: 20 Wall Climb “I go-you go” 100 Push Press @ empty BB 50 KB Swing @ 24/16 Kg 400mt Run in couple 80 Thruster @ empty BB 50 KB Swing @ 24/16 Kg 400mt Run in couple Cash

Warm Up Group Dynamics & Mobility WL Split Jerk - 2 RM From rack WOD “Grace” 30 Clean & Jerk For Time @ 60/40 Kg - Cap time 6’

Warm Up Group Dynamics & Mobility EMOM 12’ Min1 KB goblet squat 8-10 Min2 Parallette Pass Through - 8-10 Wod For Time: 50 Alt arm DB Snatch @ 20/10 Kg 40 Wall Ball @ 20/14 lbs 30 Box Jump 2k Run

Warm Up Group Dynamics & Mobility Gymnastic & Strength A1- Back Squat 5 x 5 A2- Weighted Chin Up 5 x 4-6 WOD 3 Rounds of: 500mt Row 21 KB SDHP 32/24 Kg 12 TTB