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

WARM UP 10’ Groups Dynamics & Mobility GYM: EMOM 12’ Min1 HS Hold back to the wall - 30” Min2  sit up  15 WOD: 6 Intervals 1’ON, 1’OFF 20 DU/s 20'' SUs 12 Air Squat ME Push Up

WARM UP 10’ Groups Dynamics & Mobility with: GYM STRENGTH & BB STRENGTH A1- Good Morning 3 x 8@ climbing A2- Hollow Body hold for 30” A3- Superman hold 30” Rest 60” WOD 3 INT 3' ON - 3' OFF 500mt Row 25 alt arm DB Snatch @ 20/10 kg

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Thruster from  the ground - 5 x 4 @ climbing weight A2- ring row 5 x 8 Rest 45” WOD: 7 Rounds of: 7 pull up 7 Power Clean & Push Jerk @ 60/40 Kg

WARM UP 10’ Groups Dynamics & Mobility DEADLIFT: 5X5 CLIMBING WOD: AMRAP 10' 10 PW Snatch @ 45/30 KG 10 Wall Ball @ 20/14lbs

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 2 2’ to establish: (at the same time) Member 1 - Max Reps Push Press @ 40/30Kg Member 2 - Max Reps Burpees -rest 2’- 5’ AMRAP: 10 Power Clean @ 40/30Kg 10 Box Jump Overs (switch every round) -rest 2’- 5’ AMRAP: 10 SDHP