WARM UP 10’ Groups Dynamics & Mobility STRENGTH A1. Strict Chin Ups - 3 x 6 – 8 1’ di rest A2. OHS – 3 x 6 – 8 1’ di rest prima di ripartire da A1 WOD 10’ AMRAP 10 Wall Ball 8 KB Swings 6 Burpees  

WARM UP WOD 3 rounds not for time 10 Face the Wall Squat with stick in OH position and hold 3” sticking point 10 One Arm KB Press  (5/5) 15 m Bear Crawl STRENGTH A. Bench Press Close Grip - 3 x 10 – 12 WOD 20’ AMRAP 400m Run 50 DU 30m Bear Crawl

WARM UP WOD 3 rds not for time Wall Angels 1’ practice positioning and execution 10 Hip Swing hang on bar SKILLS Tripod Headstand practice 15’ AEROBIC DEVELOPMENT Row 250m Sprint x 10 rounds - rest 30” tra i rds

TEAM WOD OF 2 20’ AMRAP - 5 Pull Up/ Ring Row 5 Burpees 10 Strict KTC 20 Walking Lunges @bodyweight - each mate complete one full rounds then switch

WARM UP WOD 30” Tripod Headstand 1’ DU practice 10 OHS with stick and hold 3” sticking point STRENGTH A1. Back Squat – 3 x 10 - 12 1’  rest A2. GHD Sit Ups – 3 x 15 1’  rest WOD For time: 50 KB Front Squat 100m Bear Crawl 1000m Row

WARM UP WOD 3 rounds not for time 10 Plank Side Walk (5dx/5sx) 10 Cuban Press STRENGTH 12' EMOM odd - 5 Deadlift even – 10” - 15” L- Sit hold on parallettes WOD 15’ On the Clock 5’ AMRAP 5 Push Ups 10 Air Squat 15 KB Swing 1’ di rest 9' AMRAP of:

WARM UP 10’ Groups Dynamics & Mobility STRENGTH A1. DB Walking Lunges – 4 x 20 (10/10) 1’ di rest A2. Ring Rows – 4 x 5 - 7 1’ di rest prima di ripartire da A1 WOD 12’ AMRAP 200m Row 10 TTB/KTE/KTC 25 Burpees

WARM UP WOD 10' Group Dynamics & Mobility STRENGTH Snatch Grip Push Press Behind the Neck – 4 x 3 SKILLS Rope Climb WOD 10’ AMRAP 3 Pike Push Up 5 Hang Power Clean 7 SDHP

WARM UP WOD 3 rounds not for time 15 Dog Up & Dog Down 15 OHS @empty bar 30” Superman Hold STRENGTH A1. Back Squat – 4 x 3 1’ di rest A2. Strict Pull Ups – 4 x 5 – 7 1’ di rest prima di ripartire da A1 AEROBIC DEVELOPMENT Row – 5

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 3 15 Power Clean 20 DB Snatch 30 Wall Ball - Conga - Line Style