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

WARM UP 10’ Groups Dynamics & Mobility WL: Clean Pull + Squat Clean - 1 +1 x 10 Sets @ climbing weight WOD “Ladder Elisabeth” AMRAP 8’ Ladder Up 2-4-6-8-... Squat Clean @ 60/40Kg Ring Dip or push ups

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Weighted Step Up  4 x 8+8 A2- Strict Chin up 4 x 8 Rest 60” WOD 3 Rounds: 400mt Run 15 Push Jerk @ 50/35 Kg 15  Pull Up

10’ Groups Dynamics & Mobility with: GYM: 4 set for quality of: 5 Wall Climb 5 TTB Strict or K2C Strict 30-40 DU or 45” attempt -no rest WOD: 4 Intervals 1’30”ON, 1’30”OFF AMRAP 10 OH  Lunges @ 40/25 Kg 10 OTB Burpees

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH EMOM 16’ Odd Deadlift - 3 Reps @ climbing weight Even Plank Hold- 20-30” WOD For time: 50 Cal Row 25 Hang Power Snatch @ 50/35 kg 12 Push Up H/off

WARM UP: 10' group dynamics & mobility WOD: 10 INT 1'30'' ON 1'30'' OFF 10 KB SWING@24/16 KG 10 PUSH PRESS@ 45/25 KG ME Air Squat/ sit up alternating every round