Warm Up Group Dynamics & Mobility WL Squat Clean & Split Jerk - 1RM of the day WOD 3 Rounds for time: 12 Clean & Jerk @ 60/40 Kg 12 OTB Burpees

Warm Up Group Dynamics & Mobility Gymnastics EMOM 15’ Min1  C2B or Kipping Pull Up  - 3-6 reps Min2 Gymnastic Push Up 10/ for advanced HSPU Strict - 5-7 reps Min3 Goblet Squat 12/ for advanced Pistols -3-4 reps each leg WOD AMRAP 10’ 10 KB Swing @ 32/24 Kg 10 C2B or Pull Up

Warm Up Group Dynamics & Mobility Gymnastic & Strength A1- Front  Squat 4 x 5 @ climbing A2- Ring Rows 4 x 10 A2- Lateral Side Plank 4 x 30” each side Aerobic Capacity: 5 x 1':30'' ON - OFF (Max calories)

Warm Up Group Dynamics & Mobility Midline: 3 sets of: 20 Sit Up - 20 Tuck Crunch- 20 Mountain Climber Rest 60' between rounds WOD From main site: 40-30-20-10 TTB or K2C Wall Ball @ 9/6 Kg

Warm Up Group Dynamics & Mobility Gymnastic & Strength 4 Sets for quality: A1- Strict Press Behind neck SN Grip 6-8 reps A2- Superman Hold- 30''-40'' WOD AMRAP 12’ 200mt Run 7 Power Snatch @ 50/30

TEAM WOD!

Warm Up Group Dynamics & Mobility Gymnastic & Strength EMOM 20’ Odd 5 Front Squat From The Ground 5 @ climbing weight every 2 sets Even Chin Up strict 3-5 reps WOD For Time: 50 DB Thruster @ 20/10 Kg 30 Cal Row

Warm Up Group Dynamics & Mobility WL Squat Snatch - 1RM of the day WOD 5 Rounds of: 8 Squat Snatch @ 40/25 Kg 12 Over The Bar Burpees

Warm Up Group Dynamics & Mobility MIDLINE: 4 sets 20” Max Reps 1 leg VUP 20” Max Reps Tuck Crunch 20” Max Reps Abmat sit ups -rest 1’ b/w rounds WOD 5 Rounds of: 400mt Run 12 DB Box Over @ 20/10 Kg 10 pull up 10 Push Up

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: A1- Closed Grip Bench Press 4 x 4 A2- Ring Rows  4 x 10 A3- GHD Hip & Back extensions 4 x 8 WOD: 7’AMRAP of: 10 Deadlift 80/55 Kg 7 Pull Up 21 DU or 50 SU