WARM UP 10’ Groups Dynamics & Mobility SKILLS HS HOLD and HSPU Strict EMOM 16' Odd 20” HS HOLD against Wall / 2-4 HSPU Strict (for advance athletes, alternate every round

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Bulgarian Split Squat 3 x 8-10 each leg A2- DB Ranegate Rows 3 x 6-8 each arm A3- Parallette

WARM UP 10’ Groups Dynamics & Mobility WL PUSH JERK Cycling 4 X 6-8 reps in cycling, @ climbing weight if technique is good, rest as needed WOD For Time:

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH EMOM 20' Odd 5 Deadlift climbing Even 20-30” Plank hold WOD AMRAP 2' Max Hang Squat Clean @ 40/30

WARM UP 10’ Groups Dynamics & Mobility WOD Team of 3 Complete 120 Ab mat Sit Ups 1200mt OH PLATE Carry @ 20/10 Kg -switch every 200mt- 120 Burpees Plate

WARM UP 10’ Groups Dynamics & Mobility SKILLS KB TGU WOD 4 Rounds of: 10 KB TGU alt arm @ 24/12Kg 12 K2E Strict 15 KB 1-Arm Front Rack walking

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH 4 Sets of: A1- Push Press Behind Neck from the ground – 8/10 Reps A2- Body Rows Wide

WARM UP 10’ Groups Dynamics & Mobility WOD AMRAP 25' 20/15 Cal Row 2 Rounds of: 10 KB Russian Swing @ 24/16 Kg 10 Box Jump Step Down 200mt Run

WARM UP 10’ Groups Dynamics & Mobility WL 1 SQUAT SNATCH + 2 OHS – EMOM 10' climbing WOD 5 Intervals 1'30” ON, 1'30” OFF AMRAP: 10 OHS @ empty BB

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH EMOM 15' min1- Sorensen Hold (on GHD)- 30” min2- Bear Crawl – 20mt min3- Plank Hold - 30”