WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd Double Under Practice Even 5-8 Perfect Gym Push Up GYM STRENGTH & BB STRENGTH A1- One-arm-DB-Row 4 x 6+6 Rest 90” A2- Strict press 4 x 6 Rest 90” WOD 12’ AMRAP of: 150mt Row 7 Push Press @ 40/25kg 7 OTB Burpees

WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd 5-7 Facing the wall squat Even 5-7 Scapula Retraction hanging from the bar SKILLS Kipping Pull Up Progression with superman/hollow Body Hold starting from the floor – practice for 15-20’ WOD AMRAP 7’: 7 KB Goblet Squat @ 24/16 Kg 7 Kipping pull up/Jumping

WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd 8-10 Down&Up (burpees straight arms) Even 6-10 Tuck crunch WEIGHT LIFTING Hang SQUAT SNATCH: practice with empty barbell for 10’ EMOM 6’: 3-4 Reps @ light weight WOD 5 rounds for time: 200m Run 15 OHS @ 20/15Kg 30 Double Unders

WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’: Odd 5-7 Facing the wall squat Even 10-12 Shoulder touches in push up position (5/6 each side) GYM STRENGTH & BB STRENGTH: A1- Back Squat 4 x 5 Rest 90” A2- Ring Push Ups (on knees if needed) 4 x 8-12 Rest 90” WOD 21-15-9

WARM UP 10’ Groups Dynamics & Mobility WOD Open Wod 15.2

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 2 10 rounds of (5 each member): 20 Wall Ball @ 9/6Kg 10 Box Jump 200mt run with ball on shoulder @ 9/6Kg - Members switch every movements

WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd Double Under Practice Even 5-7 Ring Rows feet on floor GYM STRENGTH & BB STRENGTH A1- Strict Pull Up 4 x 6 Rest 90” A2- DB Step Up 4 x 8+8 Rest 90” WOD AMRAP 10’: 5 DB Renegate Row from Floor 10 Ring

10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd 45” Plank Hold on hands Even 8-10 OHS with pvc pipe SKILLS Ring Dip with Kip – practice for 10-15’ WOD: AMRAP 12’ Ladder up 2-4-6-8-… DB Hang Squat Clean @ 20/10Kg Pull Up

10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd 5-7 GTOH Plate Even 5-7 OH Plate Lunges WL SPLIT JERK: practice with empty barbell for 10’ EMOM 8’: 3-4 Reps @ light weight WOD: 4*2'ON 1' OFF 5 Deadlift @ 50/35Kg 4 Hang Power Clean @ 50/35Kg 3 STOH @ 50/35Kg

WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’: Odd 5-7 Facing the wall squat Even 6-8 Shoulder touches feet on box GYM STRENGTH & BB STRENGTH A1- Front Squat 4 x 4 A2- Tuck hold hanging from the bar 4 x 20-30” accumulated WOD Team of 2, complete, I go-you go: 50 cal