Warm Up Group Dynamics & Mobility Gymnastics EMOM 15’ Min1 Kipping Pull Up  2-4 reps for quality Min2 Perfect gym push up  6-10 reps Min3 DU practice for 40” Aerobic Capacity 500mt Row 400mt Run 250mt Row 200mt Run -no rest b/w row and run, rest 120” after whole round then repeat

Warm Up Group Dynamics & Mobility Gymnastic & Strength A1- Back Squat 5 x 2 @ climbing A2- Plank 5 x 30-40” WOD AMRAP 12’ 14 Alt Arm KB Snatch @ 24/16Kg 14 KB Front Rack Lunges 7 HSPU or 5 Walking Push Up

Warm Up Group Dynamics & Mobility WOD AMRAP 25’ 200mt Run / 250mt Row (aternating) 1 Rope climb or 5-7 strict chin up 200mt Run / 250mt Row (aternating) 10 Muscle Clean @ 40/25 Kg 200mt Run / 250mt Row (aternating) 15 Wall Ball @ 9/6 Kg 200mt Run / 250mt Row (aternating) 20 tuck

Warm Up Group Dynamics & Mobility Gymnastic & Strength 4-5 Sets for quality: A1- KB Windmill- 8-10 Reps each leg A2- Cuban Rotation - 8-10 Reps WOD 3 Rounds of: 21 Box Jump 15 Burpees 9 OHS @ 60/40 Kg

Warm Up Group Dynamics & Mobility SATURDAY TEAM WOD of 2 All team must complete: In 8’ find 3RM Touch & Go SQUAT CLEAN -Rest 2’- In 8’ AMRAP I go, you go every round 12 Thruster @ empty BB 8 k2e -Rest 2’- In 8’ AMRAP I go, you go every round 15mt bear

Warm Up Group Dynamics & Mobility Gymnastic & Strength EMOM 18' Odd 5 Back Squat From The Ground @ climbing weight every 2 sets Even 3-5 Burpees Pull Up WOD 6’ AMRAP Ladder Up 3,6,9,12.. Wall Ball @ 9/6 Kg KB Swing 24/16 Kg Air Squat

Warm Up Group Dynamics & Mobility WL Hang Squat Snatch - 2RM of the day WOD 6 Intervals 1’ ON, 1’ OFF 6 OTB Burpees 6 Hang squat snatch @ 40/25 kg ME DU/SU

Warm Up Group Dynamics & Mobility Gymnastics EMOM 12': odd 3-5 strict TTB even 30''-40'' superman hold WOD 3 Rounds of: 400mt Run 15 Power Clean & Press @ 40/25 Kg

Warm Up Group Dynamics WOD For Time: 100 Lunges 50 Cal Row 80 Abmat Sit ups 50 Cal Row 60 Step up 50 Cal Row

Warm Up Group Dynamics & Mobility WOD 6 Intervals 3’ON, 2’OFF AMRAP 6 Push up h/off 8 C2B or pull up 12 KB Russian Swing @ 24/16 kg