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

WARM UP: 10’ Groups Dynamics & Mobility BB STRENGTH: Closed Grip Bench Press 4 x 6 WOD: 21-15-9 of: SDHP@ 40/30Kg OTB Burpees DU x 3 (63-45-27) or SU 100-75-50

WARM UP: 10’ Groups Dynamics & Mobility WOD: 20’ AMRAP, 500mt Row -then- 3 Rounds of: 8 DB Box overs @ 15/7,5 Kg 8 DB Push Press @ 15/7,5 Kg 8 Tuck Crunch

WARM UP: 10’ Groups Dynamics & Mobility SKILLS:  Pistols WOD: “KB Annie” 50-40-30-20-10 Reps: KB Russian Swing @ 24/16 Kg Sit Up

WARM UP: 10’ Groups Dynamics & Mobility WOD: Open Wod 16.4