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

WARM UP 10’ Groups Dynamics & Mobility GYM SKILLS Kipping HSPU – introduce and practice for 10-15' WOD: AMRAP 15' 7 Plate Push Up 7 OHS @40/25kg 250mt Row

WARM UP 10’ Groups Dynamics & Mobility WL HANG SQUAT CLEAN +SQUAT CLEAN: Review with Light weight for 10’ then EMOM 10’:2+1 Reps @ climbing weight every 3 sets WOD: In 12' Ladder up 3,6,9.. -DB Hang Power Clean & Press @ 15/7kg -Box Jump Overs -Burpees

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Strict Press 5 x 5 A2- Weighted Chin Ups 5 x 5/7 A3- GHD Hip extension 5 x 8-10 Rest 60” WOD 30-20-10 Reps of: Power Snatch @ 35/25 Kg KB Swing @ 24/16 Kg

WARM UP -10’ Groups Dynamics & Mobility - KB Clean Review WOD 5 Rounds of: 400mt Run 40 DU 20 1 Arm KB CLEAN alt arm every rep @ 24/16kg