WARM UP 10’ Groups Dynamics & Mobility STRENGTH A. Back Squat – 4 x 4 B. KB Thrusters – 5’ for max reps WOD 3 rounds for time: 500m Row 10 Burpee a piedi uniti

WARM UP WOD 3 rounds not for time of: 10 Burpees 4 TGU (2DX+2SX) STRENGTH A. Strict Press + Push Press – 5 x 1 + 3 WOD 4 RFT 20 KB Swing 30 DU 40 Sit Ups

Warm Up Group Dynamics and Mobility TEAM WOD With a Conga – line style, Each member of the team must complete 3 Rounds of: 15 Box Jump Overs 20mt  Bear Crawl @15/7,5kg 25 KTE 30 Wall Ball @9/7kg

WARM UP WOD 3 rounds not for time 3 Wall Climb 5 Pull Ups/Ring Row 10 Face the Wall Squat with stick in OH position and hold 3” sticking point STRENGTH A1. Front Squat – 4 x 5 1’ di rest A2. Barbell Rows - 4 x 5 1’ di rest WOD 10’ AMRAP of:

WARM UP WOD 3 rounds not for time 2 TGU 5 Back Extension 1’ DU practice WEIGHTLIFTING A. Snatch Lift Off + Hang Power Snatch - 5 x 1 + 1 WOD Tabata Sit Ups 1’ di rest Tabata Row for calories 1’ di rest 5' AMRAP of 10 Push Ups 5 SDHP

WARM UP 10’ Groups Dynamics & Mobility STRENGTH A1. Strict Chin Ups - 3 x 6 – 8 1’ di rest A2. OHS – 3 x 6 – 8 1’ di rest prima di ripartire da A1 WOD 10’ AMRAP 10 Wall Ball 8 KB Swings 6 Burpees  

WARM UP WOD 3 rounds not for time 10 Face the Wall Squat with stick in OH position and hold 3” sticking point 10 One Arm KB Press  (5/5) 15 m Bear Crawl STRENGTH A. Bench Press Close Grip - 3 x 10 – 12 WOD 20’ AMRAP 400m Run 50 DU 30m Bear Crawl

WARM UP WOD 3 rds not for time Wall Angels 1’ practice positioning and execution 10 Hip Swing hang on bar SKILLS Tripod Headstand practice 15’ AEROBIC DEVELOPMENT Row 250m Sprint x 10 rounds - rest 30” tra i rds

TEAM WOD OF 2 20’ AMRAP - 5 Pull Up/ Ring Row 5 Burpees 10 Strict KTC 20 Walking Lunges @bodyweight - each mate complete one full rounds then switch

WARM UP WOD 30” Tripod Headstand 1’ DU practice 10 OHS with stick and hold 3” sticking point STRENGTH A1. Back Squat – 3 x 10 - 12 1’  rest A2. GHD Sit Ups – 3 x 15 1’  rest WOD For time: 50 KB Front Squat 100m Bear Crawl 1000m Row