WARM UP 10’ Groups Dynamics & Shoulder Mobility GYM STRENGTH & BB STRENGTH A1- Parallette Pass Through 4 x 8-10 A2- Body Rows 4 x 6-8 A3- 1arm KB or DB Deadlift 4 x 8+8 (alt arm every rep) Rest 60” WOD For Time: 15-12-9 reps of: C2B Pull Up Squat clean thruster @ 40/30

WARM UP 10’ Groups Dynamics & Shoulder Mobility WOD AMRAP 20’ 250mt row -then- 2 Rounds of: 20” HS Hold / 30” plank hold on hands 10 OTB Burpees 5 Deadlift @ 80/55Kg

WARM UP 10’ Groups Dynamics &TTR Technique review TEAM WOD of 3 5 Rounds of: 30 OHS @ 20/15 Kg 30 TTB /k2e k2c 30 Wall Ball @ 9/6Kg 30 DU/60SU -one member work at time

Warm Up 10' group dynamics and mobility GYM STRENGTH & BB STRENGTH EMOM 16’ Odd 3 thruster @ climbing weight every 2 sets Even 5 Ring dip strict WOD Intervals 1’ ON , 1’OFF as needed to finish: 50 Bar Facing Burpees 25 Power Clean @ 50/35 Kg

WARM UP 10’ Groups Dynamics & Mobility GYM SKILLS Review PISTOL technique for 15’ WOD: 10 Rounds of: 9 KB SDHP@32/20 Kg 6 alt leg Pistol 9 KB Swing @ 32/20 Kg

WARM UP 10’ Groups Dynamics & Mobility WL: Hang Power Snatch EMOM 10: 3 Reps Hang DEEP power snatch holding receiving pos 3” each reps @ light weight WOD Every 4’ for 3 Rounds, complete: 400/500mt ROW AFAP 12 Box Jump 12 Push Press @ 40/30 Kg

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Bench Press 4 x 5 A2- Strict Pull Up 4 x 5-7 holding chin over the bar 2” Rest 60” WOD 5’ AMRAP: 10 Wall Ball @ 9/6 Kg 5 TTB/7 K2E -Rest 3’- 5’ AMRAP: 5 DB Hang Squat Clean @

WARM UP 10’ Groups Dynamics & Mobility WOD AMRAP 20’ 400mt Run 30 Air Squat 30 Sit Up 30 1-arm –KB Swing alt arm every rep @ 24/16Kg

WARM UP 10’ Groups Dynamics & Mobility Team of 2: 3’ ME Burpees Box Jump “I go You go every reps” NO REST! 3’ Max Rounds: 5 Deadlift @ 60/40 Kg, 7 Push Ups h/off (change every round) NO REST! 3’ Max Rounds: 5 Ball clean, 5 Wall ball @ 9/6 Kg (change every round)

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Front Squat 5 x 4 A2- GHD Sit Ups 5 x 10-12 Rest 60” WOD 5 Rounds of: 12 Power Clean @50/30kg 9 Wall Ball @ 9/6kg 6 Ring Dip