WARM UP 10’ Groups Dynamics & Mobility STRENGTH A1. Back Squat - 4 x 2 1’ di rest A2. One Arm DB Row – 4 x 5 each arm 1’ di rest prima di ripartire A1 B. Thruster – 5’ EMOM x 3 reps @ climbing WOD 7’ AMRAP 5 Thrusters 5 Burpees MIDLINE Hollow

WARM UP 10’ Groups Dynamics & Mobility STRENGTH A1. Bench Press – 4 x 5 1’ di rest A2. Strict Chin Up – 4 x 5 1’ di rest prima di ripartire da A1 WOD 5 rounds of: 200m Run 20 Double Under 10 OHS @ empty bb Max Reps UB Perfectly Gymnastics Push Ups

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 2 For time: 100 Power Clean 1500m Row 100 Burpees - one mate work a time - switch every minute

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WARM UP WOD 3 rounds not for time of: 10 Face the Wall Squat with stick in OH position and hold 3” sticking point 10 Dog Up & Dog Down STRENGTH Strict Press - 4 x 5 tempo 5111 - focus on bar path WOD 4 rounds for time of: 15 Front Squat 12 Pull

WARM UP WOD 3 rounds not for time of: Wall Angels 2’ practice positioning and execution 10 – 15 Hip Swing hang on bar 20’ EMOM odd – 5 Deadlift even – 7 Gymnastics Push Ups WOD 500M Row for time

WARM UP WOD 20 TGU alternating not for time STRENGTH A1. Back Squat – 3 x 6 1’ di rest A2. Strict Chin Up – 3 x 3 - 5 1’ di rest prima di ripartire da A1 WOD For time: 20 - 15 - 10 GHD Sit Ups KB SDHP

WARM UP WOD 3 rounds not for time of: DU 2’ of practice 10 Face the Wall Squat with stick in OH position and hold 3” sticking point AEROBIC DEVELOPMENT Run – 5 x 800m 2’ di rest tra le ripetute SKILLS Box Jump practice starting from low box

WARM UP WOD 3 rounds not for time of: 10 Lateral Bear Crawl (5dx/5sx) 20” Hollow Body Hold STRENGTH Power Clean – 5 x 5 WOD 2 rounds of: 3’ Row for max calories 3’ KB Swing for max reps 3’ rest

WARM UP 10' Groups Dynamics & Mobility Team WOD OF 2 10' AMRAP OF: 5 Push ups 10 sit ups 200 mt run together 5' Rest 10' AMRAP 5 Pull ups 10 Burpees box jump 15 Lunges with barbell together