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

WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Deadlift @ across 4 x 5 A2- Ring Dip Strict 4 x 5 A3- K2E Strict 4 x 5 Rest between rounds 60”   WOD “The Chief” 4 Intervals 3'ON, 1'OFF 3 Pw Clean @ 60/40 Kg 6 Push Ups 9 Air

WARM UP: 10’ Groups Dynamics & Mobility GYM: Hand Stand Hold Emom 10' : 20'' HS Hold WOD: 15'AMRAP: 200mt Run 15” L Sit Hanging from the bar 12 Lunges  

WARM UP: -10’ Groups Dynamics & Mobility SKILLS:  KIPPING PULL UP WOD “Row Helen” 3 Rounds of: 500mt Row 21 KB Swing @ 24/16 Kg 12 Pull Ups

WARM UP: 10’ Groups Dynamics & Mobility WL: 1 SQ SN + 3 OHS – EMOM 8' WOD For Time: 30 PW Snatch @50/35 Kg 25 OTB Burpees 20 Push Press @50/35 Kg 15 Bar Facing Burpees 100mt OH Plate Carry @ 20/15 Kg

WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Bench Press 5 x 3 A2- Ring Rows holding ring to chest 2” each reps 5 x 6-8 Rest 60” WOD 14' AMRAP: 7 TTB 10 1-arm-DB Box Overs @20/10 Kg (change arm every 5 reps) 21 DU

WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: Rest 3' btw AMRAPs AMRAP 6'-Switch member every rd- 5 HSPU (Scale down into 3 wall climbs) 7 Box Jump 70/60 cm (10 reps if use 60/50 cm) AMRAP 6'-Switch member every rd 5 Burpees C2B Pull Up 10 Wall Ball @ 9/6Kg AMRAP

WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Front Squat 4 x 4 A2- GHD Sit Ups Parallel 4 x 10 Rest  60” WOD For Time: 50 Deadlift @ 60/40 Kg 30 Back Squat @ 60/40 Kg 20 Push Jerk @ 60/40 Kg

WARM UP: 10’ Groups Dynamics & Mobility GYM: RING MUSCLE UP EMOM 6-8': 1-3 MU or MU Transition WOD 21-15-9 Reps of: Double DB Snatch 20/10 Kg DB Push up Cal Row

WARM UP: 10’ Groups Dynamics & Mobility WOD 20'AMRAP 6 KB Turkish Get Ups alt arm @ 24/16 Kg 12 KB Swing @ same KB 15 Air Squat (advance KB Goblet squat ) 18 DU

WARM UP: 10’ Groups Dynamics & Mobility WL: POWER CLEAN – 12' to find an Heavy Single WOD 3 Rounds for time: 15 Power Clean 60/40 Kg 15 Pull Ups 400mt Run

WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Strict Press 4 x 8 A2- GHD Hip&Back Extension 4 x 6-8 Rest 60” WOD 10 Rounds of: 3 Hang Power Snatch @ 60/40 Kg 6 Burpees OTB

WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 3: 150 Thruster @ empty bb 400mt DB Farmer Carry 120 Push Press @ empty bb 400mt DB Farmer Carry 90 Front Rack Lunges @ empty bb

WARM UP: 10’ Groups Dynamics & Mobility GYM: KIPPING PULL UPS EMOM 12' odd:3-5 Kipping Pull ups even: 12 Hollow Body Rocks / 12 Superman hip extensions (alternating every min) WOD 10'AMRAP 10 K2C/K2C 10 Hang Power Clean @ 40/30 Kg

WARM UP: 10’ Groups Dynamics & Mobility BB STRENGTH: BACK SQUAT – 15' to Find 1RM WOD 12-10-8-6-4-2 Reps: Front Squat @ 60/40 Kg HSPU Strict / Pike Push Up Bar Facing Burpees

WARM UP: 10’ Groups Dynamics & Mobility MIDLINE: Emom 8': 15-20'' Parallette L-sit/ tuck L-sit WOD 6 Intervals 1'30” ON, 1'30” 200mt Run ME 1 – Arm- KB Clean & Press alt arm every rep @ 24/16 Kg

WARM UP: 10’ Groups Dynamics & Mobility WL 8 sets (90'') 3 SN PULL from ground + 2 HANG POWER SN WOD 15' AMRAP 12 OHS @ 35/25 Kg 12 Cal Row

WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- TTB-K2E Strict 3/4 x 5-7 A2- 1 leg KB Deadlift 3/4 x 8 each leg Rest 60” WOD 15' LADDER UP Ring Dip 2-4-6-.. Deadlift 3-6-9-..@80/60 Kg Wall Ball 5-10-15-..@ 9/6 Kg

WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: Cash In: 3' MAX REPS Syncro Jumping Lunges (2 members work at same time) 100 Sit Ups 50 KB Goblet Squat @ 32/24 Kg 40 Syncro Burpees Box Jump (2 members work at same time) 300mt (switch every 50mt) bear crawl

WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: EMOM 16' Odd 3 Thruster @ climbing weight every 2 sets Even 3-5 chin ups strict   WOD 9-15-21 reps: Thruster @ 40/30 Kg Burpees Pull Ups

WARM UP: 10’ Groups Dynamics & Mobility GYM KIPPING HSPU EMOM 6' 2-5 Reps for quality WOD 15'AMRAP: 4 DB Man Maker (1 rep= 1 row, 1 push up, 1 row, 1 push up, 1 sq cl into thruster) @ 20/10 kg 8 Sit Up 10 TTB/K2E/K2C 15 Walking Lunges

WARM UP: 10’ Groups Dynamics & Mobility WOD 20' AMRAP 15” 1-Arm DX Plank Hold 7 Down & ups 15” 1-Arm SX Plank Hold 21 DU/ 42 SU 200mt OH Plate Carry @ 20/15 Kg

WARM UP: 10’ Groups Dynamics & Mobility WL 1 POWER CLEAN + 1 HANG SQUAT CLEAN – EMOM 8' - @ climbing weight every set WOD 12' AMRAP 5 Hang Power Clean @ 60/40 Kg 10 K2E 12 Lateral Box Jumps

WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Strict Press Behind Neck SN Grip 3 x 8-10 A2- DB Step Ups 3 x 10 each leg Rest 90” WOD 6 Rounds of: 15/10 cal Row 12 KB Swing @ 32/20 Kg 5 Power Snatch @ 50/35 Kg

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD  AMRAP 6' : 4 Pull Up – 8 Wall Ball – 12 Abmat Sit Ups -rest 3'- AMRAP 6': 3 Wall Climb – 6 Burpees -rest 3'- AMRAP 6': 100mt Run (50+50 shuttle) – 20 Air Squat UB - Members switch every rounds