Warm Up Group Dynamics & Mobility MIDLINE 5 Sets for quality: 20” Plank 20” Mountain climber 20” Side Plank DX 20” Mountain climber 20” Side Plank SX 20” Mountain climber WOD AMRAP 10’ 250mt Row 7 Deadlift @ 85/55Kg

Warm Up Group Dynamics & Mobility Gymnastic & Strength A1- Back Squat 5 x 3 with 3” hold bottom pos A2- Strict K2E 5 x 8 WOD 12’AMRAP: 21 Sit up 14 DB Lunges @ 15/10 kg 7 Power Snatch @ 60/40 Kg

Warm Up Group Dynamics & Mobility WOD For Time: 100 Box jump Over 80 Tuck Crunch 60 medball Clean @ 9/6Kg 40 Push up h/off 20 Burpees

Warm Up Group Dynamics & Mobility Strength A1- Push Press Behind neck 5 x 5 @ climbing A2- Ring Row 5 x 10 WOD Ladder down 10- 9-8-7-6-5-4-3-2-1 reps of: Power Clean @ 50/35 Kg Push Jerk @ 50/35 Kg

MURPH!

Warm Up Group Dynamics & Mobility WL & Gymnastics EMOM 12’ Odd: OHS From the ground - 5 reps @ climbing Even: Ring Dip Strict 4-6 reps WOD 30-20-10 reps of: alt arm DB snatch @ 20/15 Kg cal row

Warm Up Group Dynamics & Mobility Gymnastics EMOM 12’ Min 1 - TTRing 6-8 Min2 - HS Hold facing the wall - 20-30” Min 3 - Lateral Side Plank - 20”+20” Wod For Time: 21 Power Clean @ 50/35 Kg 400mt Run 15 Push Press @ 50/35 Kg 400mt Run 9 Power clean & Push

Warm Up Group Dynamics & Mobility WOD 5 Rounds of: 1’ME Burpees Plate @ 20/15 Kg 1’ME Front Rack Plate Lunges @ 20/15 Kg 1’ME Abmat Sit Up 1’ME DU 1’Rest

Warm Up Group Dynamics & Mobility Gymnastic & Strength: A1- Deadlift- 5 x 5 A2-C2B/Pull Up Strict 5 x ME WOD 4 Intervals 90”ON, 90”OFF AMRAP 7 K2E 7 KB SDHP @ 24/16 kG 7 Box Jump

Warm Up Group Dynamics & Mobility WOD: AMRAP 20' 6 Kipping Pull Up 8 FSQ @ 60/40 KG 10 OTB 12 KB Swing @ 24/16 KG