WARM UP 10’ Groups Dynamics & Mobility WOD 5 Rounds of: 30” ME Med Ball Clean @ 9/6Kg 30” Rest 30” ME KB Swing @ 24/16 Kg 30” Rest 30” ME Push Ups 30” Rest 30” ME DU 30” Rest 30” Lunges 30” Rest

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 3 30 Burpees Pull Up 60 Cal Row 90 Front Squat (from the ground) @ 40/25 Kg 60 Cal Row 30 Burpees Pull Up -one member work at time, switching as needed

WARM UP 10’ Groups Dynamics & Mobility with: WL EMOM 10' HANG POWER SNATCH + POWER SNATCH @ CLIMBING WOD “Nancy” 5 Rounds of: 400mt Run 15 OHS @ 40/30 kg

WARM UP 10’ Groups Dynamics & Mobility STRENGTH: Deadlift - 1RM of the day in 20’ WOD: @65-75% 1RM just found complete 7 Rounds: 5 Deadlift 13 Push Up 9 Box Jump

WARM UP 10’ Groups Dynamics & Mobility MIDLINE 4 Sets, no rest b/w exercises: 30 Mountain Climber 20 abmat sit ups 10 Tuck Crunch WOD Every 5’ for 4 Rounds, complete: 500mt Row AFAP 10/15 KB Russian Swing @ 32/24 Kg 15/30 DU

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Close Grip Bench Press 4 x 6 A2- Chin Up 4 x 6 A3- DB Walking Lunges 4* 10 mt WOD AMRAP 7’ Burpees

WARM UP: 10’ Groups Dynamics & Mobility WOD: AMRAP 20’: 200mt Run 15 Box Jump Overs 10 Hang Power Clean @ 40/25 Kg 200mt Run 50 Air Squat 200mt Run 15 KB Swing @ 24/16 Kg 10 Push Press @ 40/25 Kg

TEAM WOD OF 2 - SWITCH AS NEEDED DOUBLE "JACKIE" 2000 mt row 100 Thruster 20/15 kg 60 Pull Up    

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: A1- Back Squat 4 x 2 @ AHAP A2- Hollow Body Hold 4 x 30” accumulated A3- DB Wind Mill 4 x 6+6 WOD: AMRAP 14’: 6 HSPU 9 Pull Up 12 KB Swing @ 24/16Kg

WARM UP: 10’ Groups Dynamics & Mobility GYMNASTICS: Rope Climb Review EMOM 10' Odd Rope climb 1 rep Even abmat sit up 12 reps WOD: 3 Rounds for time: 7 Deadlift @ 80/55 kg 14 Box jump 21 Wall Ball 400mt run