WARM UP 10’ Groups Dynamics & Mobility STRENGTH A. Hip power snatch - 5 x 5 @empty bar, focus only on tecnique B1. Back Squat - 3 x 4 B2. Ring Row – 3 x 5 con 2” di stop in top position WOD  3 rounds for time: 15 Wall Balls 15 Pull Up/Jumping Pull

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1. Ball Clean – 5 x 10 A2. Wall Climb – 5 x 5/7 holding top position 5” WOD AMRAP 8’ Ladder Up 2,4,6,8,… of: KB Squat Clean Push Up h/off

WARM UP 10’ Groups Dynamics & Mobility STRENGTH A. Deadlift – 8 x 3 on the 45” B. Push Press – 5 x 3 focus on tecnique and cycling WOD 3 rounds for time: 3’ Max Calories Row 10 Deadlift 20 Burpees - rest 2’ tra i rounds

WARM UP 10’ Groups Dynamics & Mobility WARM UP WOD  4 rounds not for time of: 10 Jumping Pull Up practising kipping tecnique 10 OHS @empty bar 10 Push Ups 10 Ghd Sit Ups SKILL Kipping Pull Ups WOD 4 rounds for time of: 500m Row 400m Run - 2’ di rest tra i rounds

WARM UP 10’ Groups Dynamics & Mobility STRENGTH A.1 Front Squat – 3 x 7 1’ di rest A2 . Glute Ham Raise – 3 x 7 – 9 - usa le band per scalare ed assistere il movimento se necessario oppure scala a razorcurls WOD 5 rounds da 3’ AMRAP of: 2 Wall Climbs

WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD: “Team Helen” – team of 2 6 rounds to complete, partners switch every rounds : 400m Run 21 KB Swing 12 Pull Up

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WARM UP 10’ Groups Dynamics & Mobility STRENGTH A.1 Deadlift – 3 x 5 on the minute A.2 Shoulder Press – 3 x 5 on the minute GYM 10’ EMOM Odd – 7 Push Ups Even – 7 Hip Extension WOD 15 – 10 – 5 for time of: DB Thruster Burpee Pull Up

WARM UP 10’ Groups Dynamics & Mobility SKILLS Rope Climb STRENGTH A1. Ring Rows – 3 x 5 - 7 A2. Bench Press – 3 x 5 WOD For time: 2K Row or Run 50 Down & Up 100 Sit Ups

WARM UP 10’ Groups Dynamics & Mobility WARM UP WOD 3 rounds not for time of: 6 TGU (3dx/3sx) 8 Kip Swing focusing on hollow position 30mt Bear Crawl WOD 7 Rounds for time of: 10 Power Clean 10 Wall Ball