WARM UP 10’ Groups Dynamics & Mobility WOD “Fight Gone Bad” 5 Rounds of: 1’ Wall Ball @ 9/6 Kg 1’ SDHP @ 35/25 Kg 1’ Box Jump 1’ Push Press @ 35/25 Kg 1’ Cal Row 1’ REST

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 2 Complete 2000 Row (switch as needed) 100 Air Squat (switch as needed) 75 Push Up (switch as needed) 50 Pull Up (switch as needed)

WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd 6-8 Face the wall squat Even 6-8 Scapula Restraction GYM STRENGTH & BB STRENGTH A1- Back Squat 5 x 3 – holding bottom pos 3” A2- Pull Up Strict 5 x 5-7 A3- Tuck Crunch 5 x 8-12 WOD AMRAP 10’ 100mt Run 5

WARM UP: 10’ Groups Dynamics & Mobility with: 4-5 Sets of -15mt Bear Crawl -10 Shoulder Touches in push up position – 45” Jump Rope SKILLS Kipping Ring Dip – introduce and practice as follow: EMOM 10’ Odd 2-4 Kipping Ring Dip Even 30” DU Practice/20-40 DU’s WOD: For Time: 30 Cal Row 30 Burpees

WARM UP 10’ Groups Dynamics & Mobility WL SQUAT SNATCH: EMOM 10’:2-3 resps holding bottom pos for 3” each reps WOD: 4 Intervals 2’ON, 2’OFF 1 Round of Cindy ME DB Snatch @ 20/10 Kg

WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6': Odd 20” Bradford Press - Even 6-8 Superman Arch GYM STRENGTH & BB STRENGTH A1- Strict Press 5 x 5 holding top pos 3” each rep A2- GHD Hip and Back extension 5 x 6 Rest 60” WOD AMRAP 12’ Ladder Up 3-6-9-... Push Press @

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 2 10’ to establish max Reps : Burpees Pull Up –switch as needed -rest 2’- 10’ AMRAP: 10 Partner Ball Shot @ 9/6Kg – 10 Ball Pass Sit Up @ 9/6Kg -rest 2’- 10’ Max Cal Row - switch as needed

WARM UP EMOM 6' Odd 8 Good Morning Even8 KB Russian Swing light weight GYM STRENGTH & BB STRENGTH EMOM 16’ Odd 5 Deadlift @ across weight Even 3-5 Chin Up Weighted WOD 3 Rounds of: 400mt Run 12 Hang Power Snatch @ 40/30Kg 21 Kb Swing @ 24/16 Kg

WARM UP 10’ Groups Dynamics & Shoulder Mobility SKILLS KIPPING HSPU: 20’ practice WOD: 15’ AMRAP: 9 Wall Ball @ 9/6 Kg 12 OH Plate Lunges @ 20/10 Kg 15 Burpees plate

10’ Groups Dynamics & Mobility with: 3 Sets of 30'' mountain climber-8 face-the-wall-squat - 10 gtoh plate WL SQUAT CLEAN + FRONT SQUAT practice EMOM 10’: 1+2 @ climbing weight WOD: 3 Intervals 2’ON, 1’OFF AMRAP 5 Power Clean @ 60/40 Kg 5 Ring Dip 5 Box Jump

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- 1-arm DB Row 4 x 8+8 A2- 1-arm-DB Press 4 x 8+8 A3- weighted Plank Hold 4 x 45” WOD For Time: 10-8-6-4-2 DB Burpees 50 Double Unders 25 Sit Ups

WARM UP WL SKILLS: Push Jerk WOD 10 Rounds of: 10 Cal Row 7 Push Jerk 40/25Kg 5 KB Russian Swing @ 32/20 Kg

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 2 from “CrossFit Games Team Series week 2 Event 5”: Complete in couple: 150 Wall Ball 9/6Kg 100 Clean 50/35 Kg 50 Pull Up - One members work at a time

WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6' Odd 5 OH Plate squat Even 5 Walking Gym Push Ups GYM STRENGTH & BB STRENGTH A1- Front Squat 5 x 3 – holding bottom pos 3”        A2- Ring/ Parallette Push Up 5 x 5-7 Rest 60” WOD AMRAP 15’ 3-6-9-12... Power

WARM UP 10’ Groups Dynamics & Mobility GYM SKILLS RING MUSCLE UP - Intro and transition practice WOD: For Time: 15 Hang Power Clean & Push Press @ 60/35 Kg 30 Pull Up 15 Hang Power Clean & Push Press @ 60/35 Kg

WARM UP 10’ Groups Dynamics & Mobility & Split Jerk Foot Work for 10’ WL Split Jerk review technique with light weight EMOM 10’: 2 reps @ climbing weight holding pos for 3” each reps WOD: For Time: 50 DB Snatch alt arm @ 20/10 Kg 1K Run

WARM UP 10’ Groups Dynamics & Shoulder Mobility GYM STRENGTH & BB STRENGTH A1- Parallette Pass Through 4 x 8-10 A2- Body Rows 4 x 6-8 A3- 1arm KB or DB Deadlift 4 x 8+8 (alt arm every rep) Rest 60” WOD For Time: 15-12-9 reps of: C2B Pull Up Squat clean thruster @ 40/30

WARM UP 10’ Groups Dynamics & Shoulder Mobility WOD AMRAP 20’ 250mt row -then- 2 Rounds of: 20” HS Hold / 30” plank hold on hands 10 OTB Burpees 5 Deadlift @ 80/55Kg

WARM UP 10’ Groups Dynamics &TTR Technique review TEAM WOD of 3 5 Rounds of: 30 OHS @ 20/15 Kg 30 TTB /k2e k2c 30 Wall Ball @ 9/6Kg 30 DU/60SU -one member work at time

Warm Up 10' group dynamics and mobility GYM STRENGTH & BB STRENGTH EMOM 16’ Odd 3 thruster @ climbing weight every 2 sets Even 5 Ring dip strict WOD Intervals 1’ ON , 1’OFF as needed to finish: 50 Bar Facing Burpees 25 Power Clean @ 50/35 Kg

WARM UP 10’ Groups Dynamics & Mobility GYM SKILLS Review PISTOL technique for 15’ WOD: 10 Rounds of: 9 KB SDHP@32/20 Kg 6 alt leg Pistol 9 KB Swing @ 32/20 Kg

WARM UP 10’ Groups Dynamics & Mobility WL: Hang Power Snatch EMOM 10: 3 Reps Hang DEEP power snatch holding receiving pos 3” each reps @ light weight WOD Every 4’ for 3 Rounds, complete: 400/500mt ROW AFAP 12 Box Jump 12 Push Press @ 40/30 Kg

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Bench Press 4 x 5 A2- Strict Pull Up 4 x 5-7 holding chin over the bar 2” Rest 60” WOD 5’ AMRAP: 10 Wall Ball @ 9/6 Kg 5 TTB/7 K2E -Rest 3’- 5’ AMRAP: 5 DB Hang Squat Clean @

WARM UP 10’ Groups Dynamics & Mobility WOD AMRAP 20’ 400mt Run 30 Air Squat 30 Sit Up 30 1-arm –KB Swing alt arm every rep @ 24/16Kg

WARM UP 10’ Groups Dynamics & Mobility Team of 2: 3’ ME Burpees Box Jump “I go You go every reps” NO REST! 3’ Max Rounds: 5 Deadlift @ 60/40 Kg, 7 Push Ups h/off (change every round) NO REST! 3’ Max Rounds: 5 Ball clean, 5 Wall ball @ 9/6 Kg (change every round)