Warm Up Group Dynamics & Mobility Gymnastics EMOM 15’ Min1  C2B or Kipping Pull Up  - 3-6 reps Min2 Gymnastic Push Up 10/ for advanced HSPU Strict - 5-7 reps

Warm Up Group Dynamics & Mobility Gymnastic & Strength A1- Front  Squat 4 x 5 @ climbing A2- Ring Rows 4 x 10 A2- Lateral Side Plank 4 x 30”

Warm Up Group Dynamics & Mobility Midline: 3 sets of: 20 Sit Up - 20 Tuck Crunch- 20 Mountain Climber Rest 60' between rounds WOD From main site: 40-30-20-10 TTB or

Warm Up Group Dynamics & Mobility Gymnastic & Strength 4 Sets for quality: A1- Strict Press Behind neck SN Grip 6-8 reps A2- Superman Hold- 30''-40'' WOD AMRAP 12’ 200mt

TEAM WOD!

Warm Up Group Dynamics & Mobility Gymnastic & Strength EMOM 20’ Odd 5 Front Squat From The Ground 5 @ climbing weight every 2 sets Even Chin Up strict 3-5

Warm Up Group Dynamics & Mobility WL Squat Snatch - 1RM of the day WOD 5 Rounds of: 8 Squat Snatch @ 40/25 Kg 12 Over The Bar Burpees

Warm Up Group Dynamics & Mobility MIDLINE: 4 sets 20” Max Reps 1 leg VUP 20” Max Reps Tuck Crunch 20” Max Reps Abmat sit ups -rest 1’ b/w rounds

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: A1- Closed Grip Bench Press 4 x 4 A2- Ring Rows  4 x 10 A3- GHD Hip & Back

WARM UP: 10’ Groups Dynamics & Mobility WOD: 20’AMRAP of: 500mt row 50mt OH Plate Carry @ 20/15Kg 12 KB Russian Swing 24/16kg 8 Kipping HSPU or 10 Perfect Gym