WARM UP WOD 3 rounds not for time of: 10 Face the Wall Squat with stick in OH position and hold 3” sticking point 10 Dog Up & Dog Down STRENGTH: 10’ EMOM of: odd – 4 KB Turkish Get Up (2dx, 2 sx) even – 4 Chin Up hold 2” chin over the bar every

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 2 Cash In – 100 Sit Ups Then 7 rounds each member of: 10 KB Swing @24/16 kg 10 Burpees Then Cash Out – 100 Sit Ups - members switch every rounds  

WARM UP WOD 3 rounds not for time of: Wall Angels 2’ practice positioning and execution 10 – 15 Scapula Retractions Hang on bar WOD: 4 Rounds for time 15 Pull Ups 12 Lateral Box Jump Over 9 Back Squat from the ground @45/30kg - 2’ di rest tra i rds

WARM UP 10’ Groups Dynamics & Mobility STRENGTH Bench Press - 4 X 8-10 tempo 3111, Rest 90” WOD 6 Intervalli 2’ON - 2’ OFF 200mt Row/Run 10 Wall Ball @9/7 Kg Max Reps Down & Up

WARM UP WOD 3 rounds not for time of: DU 2’ of practice 10 kneeling banded hip thrust MIDLINE 4 rounds of: 3-5 Strict Toes to Bar/Knee to Elbows/Knee to chest 10” di rest 3-5 KippingToes to Bar/Knee to Elbows/knee to chest 10” di rest 1’ Plank Hold - 1’ di rest tra i rds

WARM UP WOD  3 rounds not for time of: 10 Kick Up to Handstand back to the wall 10 Tempo Front Squat @empty bar (down slow/up fast) 10 Hip Swing Hang on Bar WOD: 10 Rounds of: 7 Pull Ups 7 Front Squat from the ground @60/40 kg 7 Push Ups

WARM UP WOD: 3 rounds not for time 10 Lateral Bear Crawl 10 Face the Wall Squat with stick in OH position and hold 3” sticking point WL Behind the neck Snatch Grip Push Press + OHS - 4 – 5 x 3 + 3 AEROBIC DEVELOPMENT 4 Rounds of: 500mt Row, rest 90” 400mt

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 2 20’ AMRAP CONGA LINE STYLE 10 DB Push Press @15/10kg 20 Back Squat from the ground @45/30kg 30 DU

WARM UP 10’ Groups Dynamics & Mobility STRENGTH A1. Strict Chin Ups - 3 x 4 - 6 1’ di rest A2. Ring Rows – 3 x 6 – 8 1’ di rest prima di ripartire da A1 WOD 4 Rounds for time: 10 One Arm DB Row on floor plank position (5/5) @20/10kg 10

WARM UP WOD 3 rounds not for time 10 Face the Wall Squat with KB 8 One Arm KB Press bottoms up (4/4) 6 Strict KTE/K2C STRENGTH Deadlift - 4 X 3 @climbing, rest as needed WOD: 21-15-9 Deadlift @80/40kg Box Jump

WARM UP WOD  3 rds not for time Wall Angels 1’ practice positioning and execution 10 Hip Swing hang on bar SKILLS Kipping HSPU practice per 15’   AEROBIC DEVELOPMENT 5 rounds of: 90” Row for max meters 90” rest 90” Burpees 90” rest  

WARM UP 10’ Groups Dynamics & Mobility WOD  For Time: 50 KB Turkish Get Up, switch arm every 5 reps @16/8kg 100 Sit up 150 Air Squat

WARM UP WOD 30” Handstand Hold back to the wall 1’ DU practice 10 Face the Wall Squat with stick in OH position and hold 3” sticking point STRENGTH Barbell Cuban Press – 4 x 12 - rest 90” tra i rds WOD 7’ AMRAP of: 6 OHS @ 30/20kg 6 TTB

10’ Groups Dynamics & Mobility TEAM WOD OF 2 5 rounds each members of: 30 Wall Ball @9/7kg 20 Burpees 10 Calories Row

WARM UP WOD 3 rounds not for time 10 Plank Side Walk (5dx/5sx) 10 One Arm KB Bottoms Up Walk (15m dx/15m sx) STRENGTH 12’ EMOM odd - 5 Deadlift even – 10” - 15” L- Sit hold on parallettes WOD For Time: 750mt Row 9 Hang Cluster @45/30kg 500mt Row 15 Hang Cluster 250mt

WARM UP 10’ Groups Dynamics & Mobility WL 3-Position Clean (MidThigh-Below Knees-Ground) - 4 X 1+1+ 1, rest as needed WOD: 12’ AMRAP of: Ladder up 3-6-9-12-... Power Clean @50/35kg Knee-to-Elbows  

WARM UP WOD 3 rounds not for time 15 Dog Up & Dog Down 15 OHS @empty bar 30” Superman Hold STRENGTH A1. Back Squat – 3 x 3 1’ di rest A2. Strict Pull Ups – 3 x 5 – 7 1’ di rest prima di ripartire da A1

WARM UP 10’ Groups Dynamics & Mobility SKILLS TTB - Practice for 15’ WOD 2'ON 2'OFF * 6 Intervalli 300 m ROW Max Effort Push Press @ 40/25 KG

WARM UP WOD   2 rounds not for time 1’ Jump Rope 10 Jumping Pull Ups 10 Superman Arch 1’ Jump Rope 10 Jumping Pull Ups 10 Tuck Crunch WOD 10 rounds for time: 6 DB Snatch Alt arm @20/10kg 6 Burpees Box Jump

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 2 –I go, You go, as needed 3 Rounds of: 30 Cal Row 30 KB Swing @24/16 30 Wall Ball @9/7kg 30 OH Plate Walking Lunges @20/10kg 30” Superman hold

 WARM UP DOUBLE TABATA (8’ in total, 20”ON, 10”OFF) Alternating Jumping Jack and Mountain Climber WL Hang Squat Snatch + Hang Power Snatch - 6X 1+ 1, rest as needed WOD AMRAP 15’ 6 KB Snatch Alt arm @20/12kg 12 KB Swing 24 Double Unders

WARM UP WOD 4 rounds not for time 20m Backward Bear Crawl 10 Backward Walking Lunges STRENGTH Bench Press - 7 X 3, tempo 33x1, rest as needed WOD 12’ AMRAP 200mt Run 7 Front Squat @60/40kg 7 Burpees 7 Toes-to-Bar

WARM UP WOD 3 rounds not for time 10 Face the Wall Squat with KB 10 Scapula retraction 10 Gymnastic Burpees WOD “CINDY” AMRAP 20’ 5 Push Ups 10 Pull Ups 15 Air Squat

WARM UP 10’ Groups Dynamics & Mobility WL STRENGTH Push Jerk – 6 x 4 WOD EMOM 16’ Odd – 7 MedBall Clean @9/7kg Even - 10/15 Cal Row

WARM UP WOD 3 rounds not for time 5 GHD Hip& Back Extension 10 Down& Ups 15 Step Ups on box  SKILLS Pistol progression  WOD 6 Intervals, 2’ON, 2’ OFF 200mt Row ME Negative Pistols

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 3 For Time: 150 1-Arm-KB Swing @24/16 150 Sit Ups 150 Burpees over plate 150 OH Plate Sit Up @10/5kg 150 Russian KB Swing @24/16kg