WARM UP WOD 3 rounds not for time 10 Face the Wall Squat with stick in OH position and hold 3” sticking point 10 Kneeling Banded Hip Thru 10 Hip Swing hang on bar WOD For time: 15 – 12 – 9 – 6 – 3 Floor Press/ Push Up Pull Ups

TEAM WOD OF 2 2K Row switch every minute then 10 rounds of: 10 DB Thruster 10 Burpees - switch every round

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WARM UP WOD 3 rounds not for time of: 10 OHS narrow grip 10 Dog Up & Dog Down STRENGTH A1. Front Squat – 4 x 3 A2. One Arm DB Row – 4 x 6 A3. Ring Row Hold – 15”-20” in tenuta isometrica nella top position WOD 3 rounds for time: 30m OH

WARM UP 10’ Groups Dynamics & Mobility STRENGTH 10’ EMOM of: odd – 6/8 Dip even – 3 Deadlift WOD For time : 20 Deadlift 200m Run 15 Deadlift 400m Run 10 Deadlift 800m Run

WARM UP WOD 3 rounds not for time of: Shrug Up/Down Hang on Bar 10 – 15 Hip Swing hang on bar TEAM WOD OF 2 20’ AMRAP 30 DU 3 Hang Power Clean 1 rds di Cindy

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: