WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Front Squat 5 x 4 A2- GHD Sit Ups 5 x 10-12 Rest 60” WOD 5 Rounds of: 12 Power Clean @50/30kg 9 Wall Ball @ 9/6kg 6 Ring Dip

WARM UP 10’ Groups Dynamics & Mobility GYM SKILLS Kipping HSPU – introduce and practice for 10-15' WOD: AMRAP 15' 7 Plate Push Up 7 OHS @40/25kg 250mt Row

WARM UP 10’ Groups Dynamics & Mobility WL HANG SQUAT CLEAN +SQUAT CLEAN: Review with Light weight for 10’ then EMOM 10’:2+1 Reps @ climbing weight every 3 sets WOD: In 12' Ladder up 3,6,9.. -DB Hang Power Clean & Press @ 15/7kg -Box Jump Overs -Burpees

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Strict Press 5 x 5 A2- Weighted Chin Ups 5 x 5/7 A3- GHD Hip extension 5 x 8-10 Rest 60” WOD 30-20-10 Reps of: Power Snatch @ 35/25 Kg KB Swing @ 24/16 Kg

WARM UP -10’ Groups Dynamics & Mobility - KB Clean Review WOD 5 Rounds of: 400mt Run 40 DU 20 1 Arm KB CLEAN alt arm every rep @ 24/16kg

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 3 All Team Must Complete, switch as needed: 75 SDHP @35/25kg 75 Burpees Pull up/touch 75 Wall Ball @9/6kg 75 Cal Row

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH A1- 1-leg-DL KB 4 x 8 each leg A2- 1-leg-V-Ups 4 x 8 each side A3- Perfect Gym Wall Climb 4 x 4 Rest 60” WOD 21-15-9 Reps Deadlift @ 80/50kg Wall Ball @9/6kg

WARM UP 10’ Groups Dynamics & Shoulder Mobility SKILLS: KIPPING PULL UP WOD: AMRAP 12' 5 Pull Up 7 Push Jerk @50/30kg 9 OTB Burpees

WARM UP 10’ Groups Dynamics & Mobility WL SQUAT SNATCH: SKILLS Then-EMOM 10’: 3 reps @ climbing weight WOD: 3 rounds of: 15 Power Snatch @ 40/30kg 50 Sit Ups 75 Du

WARM UP 10’ Groups Dynamics & Mobility WL SQUAT SNATCH: SKILLS Then-EMOM 10’: 3 reps @ climbing weight WOD: 3 rounds of: 15 Power Snatch @ 40/30kg 50 Sit Ups 75 DU

WARM UP 10’ Groups Dynamics & Mobility BB STRENGTH In 20' find a BSQ HEAVY DOUBLE WOD 15'AMRAP: 500mt Row 15 Back Squat @ 50/35kg 15/20 Push up h/off

WARM UP 10’ Groups Dynamics & Mobility WL SKILLS: KB TGU review and practice WOD AMRAP 20' 6 KB TGU Alt Arm @ 24/16kg 12 KB Swing @ 24/16kg 18 KB Front Rack Lunges @ 24/16kg

SIAMO TUTTI A DIANO MARINA PER THE FINAL ROUTE!

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Push Press Behind Neck SN Grip 5 x 8-10 A2- Strict Pull Up 5 x 6-8 Rest 60” WOD 6 Rounds of: 6 TTB 6 Hang Power Snatch @50/30kg 6 Box Jump @60/50cm

WARM UP 10’ Groups Dynamics & Mobility GYM SKILLS Rope Climb WOD: AMRAP 12' 200mt Run/ 250mt row (alternating every rd) 50mt Walking Lunges

WARM UP 10’ Groups Dynamics & Mobility WL PW CLEAN& PUSH JERK – Daily RM in 20' WOD: 3 Rounds of: 10 Pw Clean&Push Jerk@ 40/30kg 10 Pull up 10 Bar facing Burpees

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Back Squat 4/5 x 5 holding bottom pos 3” A2- KE2 Strict – 4/5 x 6/8 A3- Superman hold - 4/5 x accumulated 1' Rest 60” WOD For Time: 30-20-10 Reps/Cal: Deadlift @ 80/50kg Cal Row

WARM UP 10’ Groups Dynamics & Shoulder Mobility WOD AMRAP 20’ 400mt Run -then- 3 Rounds of: 20 DU's 10 OHS empty BB 5 Push Up hands off

WARM UP 10’ Groups Dynamics TEAM WOD of 3 -CASH IN: 60 BURPEES PLATE ”I go, you go” 150 Wall Ball @9/6kg 75 Pull up 150 Push Press @ 35/25kg 75  Sit Ups -CASH IN: 60 BURPEES PLATE ”I go, you go” -one member work at time

WARM UP 10’ Groups Dynamics & Mobility STRENGTH EMOM 20’ Odd 3 Deadlift @ across weight Even 7 Burpees OTB WOD 3 Rounds of: 15 Hang Power Clean @ 50/30kg 12 K2C 30 DUs

WARM UP 10’ Groups Dynamics & Mobility GYM SKILLS RING MU WOD: 4 Intervals 3'ON, 1'OFF AMRAP 21 Air Squat 15 lateral jump over parallette 9 Ring Dip/Jumping Ring Dip

WARM UP 10’ Groups Dynamics & Mobility WL: Hang Power Snatch + Power Snatch EMOM 12': 2 +1 @ climbing weight every 3 sets WOD “little Nancy” 5 Rounds of: 200mt Run 10 OHS @ 40/30kg

WARM UP 10’ Groups Dynamics & Mobility WOD AMRAP 20’ 500mt Row -Then 2 rounds of:- 10 DB Snatch alt arm @ 20/10kg 15 Walking Lunges 20 Sit up

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Front Squat 4 x 5 A2- Tuck Crunch – 4 x 10 A3- Ring Rows - 4 x 8 Rest 60” WOD 10 Rounds of: 10 Thruster empty barbell 5 Pull Ups

WARM UP 10’ Groups Dynamics & Mobility Team of 2: All Team Must Complete: 100 Ball Pass Shots (2-3mt di distanza tra I 2 membri della squadra) 400mt Run in pair holding in hands a skip rope 100 KB Swing @24/16kg 400mt Run in pair holding in hands a skip rope 100 Ball Pass Shots

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Push Press 5 x 5 A2- DB Step ups – 5 x 8 each leg Rest 60” WOD 4 Rounds of: 500mt Row ME PULL UP in 1' -rest 2' every rd-

WARM UP 10’ Groups Dynamics & Mobility GYM SKILLS Review TTB technique WOD: AMRAP 14': 5/7 TTB 7 Power snatch @ 40/30kg 14 Back Squat @ 40/30kg

WARM UP: 10’ Groups Dynamics & Mobility WOD 20' AMRAP 200 mt Run 3 Rounds of: 7 Box Jump Overs 9 KB Russian Swing @32/20 Kg 12 OH Plate Sit Ups @10/5 Kg

WARM UP: 10’ Groups Dynamics & Mobility WL: SPLIT JERK – EMOM 10' - 3 reps holding catch pos 3” each rep - climbing weight WOD 5 Rounds of: 9 Power Clean& Push Press @ 50/35 Kg 12 Burpees 30 DU/60 SU

WARM UP: 10’ Groups Dynamics GYM STRENGTH & BB STRENGTH: A1- Back Squat 4 x 3 A2- Hollow Body Hold 4 x 30” accumulated Rest 60” WOD “Interval Karen” As many Intervals 30”ON,30”OFF as needed to complete: 150 Wall Ball @ 9/6 Kg

WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 3: Cash In: 90 SDHP @ 35/25 Kg 75 Burpees Box Jump 300mt (100mt each) Double KB Front Rack Carry @ 24/16 Kg 75 Push Press @ 35/25Kg 300mt (100mt each) Double KB Front Rack Carry @ 24/16 Kg Cash In: 60 Cal Row