WARM UP 10’ Groups Dynamics & Mobility   STRENGTH Deadlift – 5 x 2 @climbing, rest 3’ tra i set   WOD 5 rounds for time of: 6 Power Snatch @50/30kg 2 rounds of Cindy

WARM UP 10’ Groups Dynamics & Mobility STRENGTH Thruster – work up to a 1RM from the floor WOD 3 rounds for time : 15 Thruster @35/25kg 15 Bar Facing Burpees

WARM UP 10’ Groups Dynamics & Mobility   SKILLS Ring Dip – practice progression per 10'   WOD 4 rounds for time: 20 box jump over 20 Hang Power Snatch @45/25kg

WARM UP 10’ Groups Dynamics & Mobility   WL Snatch Balance – 5 x 8-10   WOD: 10 rounds for time of: 12 Ball Clean @9/6kg 10 Push Ups h/off 8 Sit Ups

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH A1 ring row 3x6-8 1’ rest A2 handstand hold 3xmax (non più di un minuto) 1’ rest A3 ring dip 3x4-6 1’rest prima di ripartire da a1  WOD 3 rounds for time of: 400m Run/ROW 15 Power Clean & Jerks @40/30kg

WARM UP 10' Group Dynamics & Mobility TEAM WOD OF 2 25' AMRAP 50 BURPEES 50 THRUSTER 50 SWING 50 PARTNER MB SIT-UP  

WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd Double Under Practice Even 5-8 Perfect Gym Push Up GYM STRENGTH & BB STRENGTH A1- One-arm-DB-Row 4 x 6+6 Rest 90” A2- Strict press 4 x 6 Rest 90” WOD 12’ AMRAP of: 150mt Row 7 Push Press @ 40/25kg 7 OTB Burpees

WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd 5-7 Facing the wall squat Even 5-7 Scapula Retraction hanging from the bar SKILLS Kipping Pull Up Progression with superman/hollow Body Hold starting from the floor – practice for 15-20’ WOD AMRAP 7’: 7 KB Goblet Squat @ 24/16 Kg 7 Kipping pull up/Jumping

WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd 8-10 Down&Up (burpees straight arms) Even 6-10 Tuck crunch WEIGHT LIFTING Hang SQUAT SNATCH: practice with empty barbell for 10’ EMOM 6’: 3-4 Reps @ light weight WOD 5 rounds for time: 200m Run 15 OHS @ 20/15Kg 30 Double Unders

WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’: Odd 5-7 Facing the wall squat Even 10-12 Shoulder touches in push up position (5/6 each side) GYM STRENGTH & BB STRENGTH: A1- Back Squat 4 x 5 Rest 90” A2- Ring Push Ups (on knees if needed) 4 x 8-12 Rest 90” WOD 21-15-9

WARM UP 10’ Groups Dynamics & Mobility WOD Open Wod 15.2

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 2 10 rounds of (5 each member): 20 Wall Ball @ 9/6Kg 10 Box Jump 200mt run with ball on shoulder @ 9/6Kg - Members switch every movements

WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd Double Under Practice Even 5-7 Ring Rows feet on floor GYM STRENGTH & BB STRENGTH A1- Strict Pull Up 4 x 6 Rest 90” A2- DB Step Up 4 x 8+8 Rest 90” WOD AMRAP 10’: 5 DB Renegate Row from Floor 10 Ring

10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd 45” Plank Hold on hands Even 8-10 OHS with pvc pipe SKILLS Ring Dip with Kip – practice for 10-15’ WOD: AMRAP 12’ Ladder up 2-4-6-8-… DB Hang Squat Clean @ 20/10Kg Pull Up

10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd 5-7 GTOH Plate Even 5-7 OH Plate Lunges WL SPLIT JERK: practice with empty barbell for 10’ EMOM 8’: 3-4 Reps @ light weight WOD: 4*2'ON 1' OFF 5 Deadlift @ 50/35Kg 4 Hang Power Clean @ 50/35Kg 3 STOH @ 50/35Kg

WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’: Odd 5-7 Facing the wall squat Even 6-8 Shoulder touches feet on box GYM STRENGTH & BB STRENGTH A1- Front Squat 4 x 4 A2- Tuck hold hanging from the bar 4 x 20-30” accumulated WOD Team of 2, complete, I go-you go: 50 cal

WARM UP 10’ Groups Dynamics & Mobility WOD Open Wod 15.3

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 3, I go –You go: 10’ to establish max rounds of: 5 Deadlift @ 60/40Kg – 7 OTB Burpees -rest 2’- 10’ to establish max rounds of: 5 Power Clean @ 40/25Kg – 7 K2E -rest 2’- 10’ to establish max rounds of: 5 Thruster

WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd 20'' Mountain Climber Even 8-10 Good Morning empty barbell GYM STRENGTH & BB STRENGTH A1- KB 1 Leg Deadlift 4 x 10+10 Rest 90” A2- Pike Push up 4 x 6-10 WOD AMRAP 12’ 6 Pull up 6 Deadlift @ 70/50Kg 6 Push Up

10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd 8-10 Shoulder Shrugh in push up position Even 5-7 Facing the wall squat SKILLS Rope Climb for 10’ WOD: 4 Rounds of: 1’ of Rowing 1’ of Burpees 1’ of Double Unders 1’ of REST

10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd 3-5 walking Push Ups Even 6-8 V Ups WL POWER SNATCH cycling: practice with empty barbell for 10’ EMOM 5’: 5-7 Reps @ light weight focus on pace WOD: 4 Intervals 1’30”ON, 1’30”OFF 12 DB Snatch alt arm @ 20/10Kg ME Air Squat

WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’: Odd 5-7 Scapula Retraction Even 20” Bedford Press with empty barbell GYM STRENGTH & BB STRENGTH A1- Weighted Chin Up 4 x 4 Rest 90” A2- Strict Press 4 x 6 Rest 90” WOD 21-15-9: Box Jump Power Clean -Run 400mt between rounds-

WARM UP 10’ Groups Dynamics & Mobility WOD Open Wod 15.4

WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd Double Under Practice Even 4-6 Perfect Gym Push Ups GYM STRENGTH & BB STRENGTH A1- Back Squat holding bottom position 3” 4 x 3 Rest 90” A2- Strict Ring Dip 4 x 6-10 Rest 90” WOD 3 Rounds of: 50 Wall Ball @ 9/6Kg

WARM UP 10’ Groups Dynamics & Mobility with:   EMOM 6-8’ Odd 5-7 Ring Row feet on floor Even 30” Plank Hold SKILLS Kipping Pull Up – practice for 15’ WOD: AMRAP 12’ 6 Hang Power Clean @ 50/30Kg 8 K2E 100mt Run

WARM UP Groups Dynamics & Mobility with: EMOM 8 8 Burpees SKILLS KB Turkish Get Up WOD: 5 Intervals 1’30”ON, 1’30”OFF 4 KB TGU alt arm every 2 reps ME Double Unders

WARM UP 10’ Groups Dynamics & Mobility with: 3-4 Rounds of: Odd 7 Scapula Retraction Even 7 Good Morning GYM STRENGTH & BB STRENGTH A1- Body Rows 4 x 8-10 Rest 90” A2- Deadlift 4 x 6 Rest 90” WOD 5 Rounds of: 5 Power Snatch @ 40/25Kg 7 Back Rack Lunges 9 Cal Row

WARM UP 10’ Groups Dynamics & Mobility WOD Open Wod 15.5

WARM UP 10’ Groups Dynamics & Mobility WOD Loredo 6 rounds of: 24 air Squats 24 Push-­‐ups 24 Walking lunge steps 400 mt run

WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd Double Under Practice Even 5-7 Face the wall squat GYM STRENGTH & BB STRENGTH A1- Front Squat holding bottom position 3” 4 x 4 A2- Parallette Push Up (on knees if needed) 4 x 6-10 Rest 90” WOD Ladder: 10-9-8-7-6-5-4-3-2-1 Ball Clean @9/6Kg 1-2-3-4-5-6-7-8-9-10 Parallette

WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd 10mt Bear Crawl Even 5+5 Samson Stretch SKILLS TTR –  practice for 15’ WOD: “Helen” 3 Rounds for time: 400mt Run 21 KB Swing @ 24/16Kg 12 Pull Up