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

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Back Squat 3 x 3 Holding bottom pos 3” A2- GHD Hip extension 3 x 6-8 Holding top pos 3” Rest 90” WOD 5 Intervals 1'30” ON , 1'30” OFF AMRAP 7 DB Thruster @ 20/10 Kg 5 Burpees @ 20/10 Kg

WARM UP 10’ Groups Dynamics & Mobility WOD AMRAP 25' 100mt (50 dx +50 sx) 1 arm KB Farmer Carry 1 Round of Cindy 100mt (50 dx +50 sx) 1 arm KB Front Rack Carry 20 Mountain Climber  

WARM UP 10’ Groups Dynamics & Mobility WL 2 Sets of: - 10 Muscle Snatch from Hang - 10 Snatch Balance @ empty BB (or less) as a warm up Work up to 3RM HANG POWER SNATCH – then drop down to 65/75% 3RM and do the following WOD AMRAP 5': 7 Hang Power Snatch

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Chin up holding chin over the bar 3” 3x4-6 A2- Bench Press 3x5 A3- GHD Sit Ups 3x8-10 WOD: AMRAP 10' 10/15 Cal Row 8 Burpees over the Row 6 K2E / TTB

WARM UP 10’ Groups Dynamics & Mobility GYM: Strict Ring Dip & Kipping Ring Dip EMOM 12' Odd: 3-5 Strict/Kipping Ring Dip (alternating every set – for beginner Top & Bottom position Hold for 5-10” each) Even: 10 Flutter Kick (each leg) WOD 3 Rounds of: 21 SDHP @ 40/25 Kg 12 Front Rack Lunges @

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 2 Complete: 200 KB Swing@ 24/16 Kg 100 Cal Row 200 Plate GTOH @ 20/15 Kg

WARM UP 10’ Groups Dynamics & Mobility SKILLS HS HOLD and HSPU Strict EMOM 16' Odd 20” HS HOLD against Wall / 2-4 HSPU Strict (for advance athletes, alternate every round ) Even 20” V ups WOD AMRAP 12' Ladder Up 2-4-6-8-... Power Clean @ 50/ 35 Kg Push Press @ 50/35 Kg OTB Burpees

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Bulgarian Split Squat 3 x 8-10 each leg A2- DB Ranegate Rows 3 x 6-8 each arm A3- Parallette pass Through 3 x 8 WOD From CF Games 2015 – Master -”SQT” 3 Rounds of: 10 Snatch (anyhow) @ 40/25 Kg 200mt Sprint Run (4

WARM UP 10’ Groups Dynamics & Mobility WL PUSH JERK Cycling 4 X 6-8 reps in cycling, @ climbing weight if technique is good, rest as needed WOD For Time: 15-12-9-12-15 Reps of: Pull Ups /C2B (for advance) DB Snatch alt arm @ 20/10 Kg (15,12... each arm)

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH EMOM 20' Odd 5 Deadlift climbing Even 20-30” Plank hold WOD AMRAP 2' Max Hang Squat Clean @ 40/30 Kg -2'rest- AMRAP 2' Max Box Jumps -2'rest- AMRAP 2' Max OHS @ 40/30 Kg

WARM UP 10’ Groups Dynamics & Mobility WOD Team of 3 Complete 120 Ab mat Sit Ups 1200mt OH PLATE Carry @ 20/10 Kg -switch every 200mt- 120 Burpees Plate 1200mt OH PLATE Carry @ 20/10 Kg -switch every 200mt- 120 Ab mat sit up Cash Out: 3x ME Strict Pull Up (each member)

WARM UP 10’ Groups Dynamics & Mobility SKILLS KB TGU WOD 4 Rounds of: 10 KB TGU alt arm @ 24/12Kg 12 K2E Strict 15 KB 1-Arm Front Rack walking lunges (each arm, 30 in total each round)

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH 4 Sets of: A1- Push Press Behind Neck from the ground – 8/10 Reps A2- Body Rows Wide Grip – 6/8 Reps WOD 3 Rounds of: 21 Wall Ball UB @ 9/6 Kg 15 Power Snatch @ 45/25 Kg 9 Burpees Pull Ups

WARM UP 10’ Groups Dynamics & Mobility WOD AMRAP 25' 20/15 Cal Row 2 Rounds of: 10 KB Russian Swing @ 24/16 Kg 10 Box Jump Step Down 200mt Run 2 Rounds of: 20 Abmat Sit Ups 20 DU

WARM UP 10’ Groups Dynamics & Mobility WL 1 SQUAT SNATCH + 2 OHS – EMOM 10' climbing WOD 5 Intervals 1'30” ON, 1'30” OFF AMRAP: 10 OHS @ empty BB 6/10 Perfect Gym Push Ups 10 Air squat

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH EMOM 15' min1- Sorensen Hold (on GHD)- 30” min2- Bear Crawl – 20mt min3- Plank Hold - 30” WOD 3-6-9-12-15-21 Reps of: OTB Burpees Deadlift 80/50 Kg

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 3 All team must complete 12 Rounds in total (switch every rounds) of: 7 Push Press @ 50/30 Kg 7 Box Jump Overs -NO Rest!- All team must complete 9 Rounds in total (switch every rounds) of: 5 Power Clean @ 50/30 Kg 5 Front