WARM UP: 10’ Groups Dynamics & Mobility SKILLS KB Snatch - review and practice as a warm up for the following wod WOD AMRAP 18’ 20 alt arm KB Snatch @ 24/16Kg 30 DU or 60 SU 40 Sit Ups

STRENGTH: A1- Front Squat - 4 x 8 A2- L Sit or Tuck Hold Hanging from the bar- 4x 20-30” Rest 60” WOD: 9-15-21 Reps of: Thruster @ 40/30Kg TTB / K2C

WARM UP: 10’ Groups Dynamics & Mobility GYM: Strict Ring MUSCLE UP WOD: For Time: 30-20-10 reps of: SDHP @ 40/30Kg Wall Ball @ 9/6 Kg -after each round run 400mt

WARM UP: 10’ Groups Dynamics & Mobility WOD: Open WOD 16.5

WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: Cash In: 50 Burpees 30 Wall Climb 20 Power Snatch @ 50/35 Kg 400mt run in pair 15 Wall Climb 20 Power Snatch @ 50/35 Kg 400mt run in pair Cash Out: 50  sit ups

WOD 20' AMRAP 6 KB Swing 24/16 kg 8 OHS @ 45/25 kg 10 OTB burpees/ alternating with 10 kipping HSPU

Warm UP: 10' group dynamics and mobility Wod: WOD: 7' AMRAP: Ladder Up 2-4-6-8 Alt arm DB SN @ 20/10 Kg Abmat sit Up x 2 -5’Rest- 8' AMRAP: 5 Deadlift @ 80/55Kg 7 Wall Ball @ 9/6Kg 15 DU or 30 SU  

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Strict Press - 4 x 8-10 A2- Sorensen Hold 4 x 30” Rest 60” WOD 5 Rounds of: 12 Hang Power Clean 55/35 Kg 12 FSQ 55/35 Kg 12 Ring Dip / 6W or Jumping to ring support + negative or  Push Ups

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 2 3 Rounds of: 30 Synchronized Down& Up 30 Synchronized KB American Swing @ 24/16 Kg 30 Synchronized KB Goblet Squat @ 24/16 Kg Cash out: 100 sit-up

WARM UP WL Squat Snatch - 1RM of the day WOD AMRAP 12’: 10 OHS @ 35/25Kg 8 Back rack Lunges @ 35/25Kg 6 Burpees