WARM UP: 10’ Groups Dynamics & Mobility STRENGTH : Front Squat 5 x 5 @ climbing WOD: 3 Rounds of: 10 Kipping HSPU or 12 push up 30 Wall Ball @ 9/6 Kg 500 mt row

WARM UP: 10’ Groups Dynamics & Mobility WOD: 5 Rounds of: 1’ Walking Lunges 1’ KB SDHP @ 32/24 Kg 1’ Parallette Pass Through 1’ Down&Up 1’ Abmat Sit Up 1’ Rest

WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: Complete for time, switching as needed: 20 C2B/Pull Up 40 DB Push Up 40 DB Thruster 20/10 kg 60 Box Jump Overs 80 Cal Row

WARM UP: 10’ Groups Dynamics & & Mobility STRENGTH A- Back Squat - 2RM WOD: For Time: 75 Back Squat from the ground @ 70/45 Kg -every minute 5 Burpees

WARM UP: 10’ Groups Dynamics & Mobility WL Hang Power Snatch - EMOM 12’ - 2 reps @ climbing WOD: 9’ AMRAP of: 9 Hang Power Snatch @ 35/25 Kg 9 Pull Up 9 Box Jump Overs  

WARM UP: 10’ Groups Dynamics & Mobility WOD: 20’AMRAP: 2 rounds of: 4 Rind Dip 8 Alt arm DB Snatch @20/10 Kg 16 Jumping Split Squat -then- 400mt Run

WARM UP: 10’ Groups Dynamics & Mobility Gymnastics Skills: Kipping HSPU  For Advanced: EMOM 10’- 3-5 Reps WOD: 5 Rounds of: 5 Power Clean& Press @ 80/50 Kg 20 DU or 40 SU

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: A1- Shoulder Press 5 x 5 @ climbing A2- Strict K2E 5 x 8 WOD: 15-12-9-6-3 Reps of: Deadlift 80/60 Kg Push up Down & Up

WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: Complete, switching every round: AMRAP 4’ 1 Round of cindy each member -rest 2’- AMRAP 4’ 7 KB Swing @ 32/24 Kg 7 GHD Sit Ups -rest 2’- AMRAP 4’ 10 Thruster @ empty BB 5 Bar facing Burpees -rest 2’- AMRAP 4’ Max

WARM UP: 10’ Groups Dynamics & Mobility WL OHS From the Ground - 2RM WOD: 3 Intervals 3’ON, 3’OFF 400mt Run 12 Box Jump ME Alt Arm DB Snatch 30/15 Kg