WARM UP: 10’ Groups Dynamics & Mobility WL: Power Snatch Cycling 5 x 5-7 reps every 90” WOD: 5 Intervals 1’30” ON, 1’30” OFF 10/15cal Row ME Power Snatch @ 35/25Kg

  16:2

WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: All team must complete, switching as needed: Cash In: 100DU or 250 SU 3 Rounds of: 30 Pull Up 30 Wall Ball @ 9/6 Kg 30 Sit Ups 30 Cal Row Cash In: 100DU or 250 SUV

WARM UP: 10’ Groups Dynamics & Mobility WL Power Clean & Jerk Cycling 5 x 5 reps every 90” WOD: 4 Rounds all out of: 250mt Row 10 Power clean & Jerk @ 45/35 Kg 10 burpees over the bar -rest 60” after each round

WARM UP 10’ Groups Dynamics & Mobility WOD AMRAP 25’ 50 DU/100SU -then- 2 Rounds of: 4 alt Arm KB TGU @ 24/12 Kg 12 alt Arm KB Russian Swing @ 24/12 Kg 15 Lunges / 15 Abmat Sit Up (alternating every round)

WARM UP: 10’ Groups Dynamics & Mobility GYM SKILLS ROPE CLIMB WOD: 4 Intervals 3’ON, 3’ OFF AMRAP: 20/15 Cal Row 10 TTB 10 Push Up

WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Snatch Grip Push Press Behind Neck 4 x 8-10 (taken from the ground) A2- 30'' Plank Rest 60” WOD: AMRAP 12’: 6 Hang Squat Snatch @ 50/30Kg (power + OHS for beginners) 6  Pull Up 6 OTB Burpees

16:3

WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: 5 Rounds: (switch as needed) 2 MIN Max Reps Deadlift@ 40% of 1RM 2 MIN Max Reps Sit-Up 2 MIN Max Reps Burpees

Warm up: 10' group dynamics and mobility OHS: 4*4 @ climbing weight WOD: AMRAP 10’: 10 PW CL @ 45/30Kg 7 Back Squat @ 45/30Kg 5 Push Up h/off