WARM UP: 10’ Groups Dynamics & Mobility STRENGTH: Thruster From Rack 5 x 3 @ climbing Ring Rows 5 x 10 WOD: 5 Rounds For Time: 21 Wall Ball @ 9/6Kg 15 Tuck Crunch

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: A1- Push Press Behind Neck SN Grip 5 x 5 @ climbing A2- Superman Hold 5 x 30” A3- DB Lunges 5 x 6 each leg @ AHAP WOD: “Isabel” 30 snatch for time @ 60/40 Kg

WARM UP: 10’ Groups Dynamics & Mobility WOD: 4 Rounds of: 30” Max HS Hold against wall 30” Rest 30” Max Cal Row 30” Rest 30” Max Push Ups 30” Rest 30” Max One leg V Up 30” Rest 30” Max 1-arm-KB Swing alt arm every rep @ 24/16 30” Rest

  TEAM WOD of 3: All Team must complete- switch as needed: 600mt 1-Arm-DB-Farmer-Carry (switch member every 200mt- 100 DX,100 SX) 120 1-arm DB Snatch @ 20/10 Kg 90 Box Jump Overs 60 Burpees 600mt 1-Arm-DB-Farmer-Carry (switch member every 200mt- 100 DX,100 SX) 120  Lunges 90 Mountain Climber each leg 60 K2E 600mt Run as

WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Back Squat - 4 x 2 reps A2- Strict Pull Up holding chin over the bar 2” - 4 x 3 WOD: 10 Rounds of: 5 Power Clean @ 60/40 Kg 10 Wall Ball @ 9/6 Kg

GYM: KIPPING PULL UP  EMOM 12' Min1- 3-6 Kipping Pull for quality Min2- Plank Hold (whole minute) Min3- 8-12 Burpees WOD: 3 Rounds of: 25 Cal Row 25 KB Swing @ 24/16 Kg

WL: 3 Position Snatch: Every 1' x 8 1 Low hang Snatch (full squat) 1 Mid thigh Snatch (full squat) 1 High Hang Snatch (full squat) WOD: AMRAP 10': 10 OHS @ 35/25 Kg 100mt Run

WOD: 5 Rounds of: 1’ Max Reps Push Ups h/off 1’ Max Reps DU or SU 1’ Max Reps Abmat Sit Ups 1’ Max Reps Alt Arm DB Snatch @ 20/10 Kg 1’ Rest

STRENGTH: DEADLIFT -  5RM of the Day WOD: 5 Intervals 90” ON, 90” OFF 100mt Run 12 Deadlift @ 50% 5RM Just Found ME OTB Burpees

TEAM WOD of 2, switching as needed: 2 rounds: 50 Thruster @ empty BB 40 Cal Row 30 Lunges with empty BB in front rack 40 Pull Up/ring row for beginners