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

WARM UP 10’ Groups Dynamics & Mobility GYM SKILLS : KIPPING PULL UP WOD 5 Rounds of: 400mt Run 10 DB Snatch alt arm @ 20/10 Kg 10 Pull Ups / C2B

WARM UP 10’ Groups Dynamics & Mobility BB STRENGTH BACK SQUAT: 2RM of the Day WOD 20-15-10-5 Reps of: Back Squat from the ground @ 50-70% of 2RM just Found Burpees Box Jump Overs DU (x 2, Single Unders x 4)

WARM UP 10’ Groups Dynamics & Mobility WOD AMRAP 30' 2 Rounds of: 4 Plate Push Ups 10 1-Arm-KB Swing @ 24/16 Kg DX 5/7 K2E/ K2C Strict 10 1-Arm-KB Swing @ 24/16 Kg SX -then- 3' Row

WARM UP 10’ Groups Dynamics & Mobility WL SPLIT JERK EMOM 10: 2-3 Reps holding catch pos 3” @ light weight WOD As many intervals as needed 30” ON, 30” OFF to complete: 50 C&J @ 50/30 Kg

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH 5 Sets of: A1- Weighted GHD Hip extension – 8 Reps A2- Flutter Kick – 30”/40” A3- Weighted (if possible) Strict Ring Dip – 5 Reps WOD AMRAP 7' 7 Hang Power Clean @ 40/25 Kg 7 Wall Ball @ 9/6 Kg 7

Ci vediamo a Segrate Expo presso il centro parco di via San Rocco 1 !   TEAM WOD of 2 5 Rounds for time of: 30 Syncronized Air Squat 15mt I GO-YOU GO Bear Crawl 20 Syncronized Push Ups 15mt I GO-YOU GO Bear Crawl 10 Syncronized Burpees 15mt I GO-YOU GO Bear Crawl

WARM UP 10’ Groups Dynamics & Mobility WL POWER CLEAN – 1 RM of the Day WOD Drop Down to 50-65% 1RM PW CL -Then- For time: 15-12-9-6-3 reps of PW Clean Every set do 1 Round of Cindy

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH 4 Sets of: A1- DB Russian Step Up – 8 Reps A2- GHD Hip&Back Extension – 8 Reps A3- BB Good Morning @ empty BB – 12 WOD 5 Intervals 2'ON, 2'OFF 10 Ball Clean @ 9/6Kg 10 Wall Ball @ 9/6Kg

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH 4 Stets of: A1-Bench Press – 6 reps A2-Side plank hold – 30” each side A3- 1-Arm DB Row – 6 Reps WOD AMRAP 9' 9 DB Thruster @ 20/10 kg 9 Cal Row 15 DU

WARM UP 10’ Groups Dynamics & Mobility WOD AMRAP 20' 400mt Run -then- 3 Rounds of: 5 Push Press @ 45/25 Kg 7 TTB 15 DU

WARM UP 10’ Groups Dynamics & Mobility GYM SKILLS STRICT MUSCLE UP WOD EMOM 18' -min1 C2B/ Pull Up– 5/7 Reps -min2 Burpees Box jump – 8/10 Reps -min3 Parallette Pass Through – 8/10 Reps

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 2 Switch as needed and complete: 50 HSPU/Wall Climb 50 Deadlift @ 80/50 Kg 50 K2E 50 Push Jerk @ 40/25 Kg 50 Burpees Plate @ 20 Kg 1K Run in pair

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH 5 Sets of: A1- DB Cuban Rotation – 8/10 Reps A2- Around the world on floor – 8/10 Each side WOD 3 Rounds of: 15 Hang Power Clean & Press @ 50/30 Kg 15 Burpees OTB

Warm up 10' Group Dynamics and Monility GYM SKILLS: Kipping Ring Dip WOD AMRAP 15' 5 Ring Dip / Perfect gym push Ups 6 Goblet Squat 24/16kg 7 C2B/ Pull Up 200mt Run

WARM UP 10’ Groups Dynamics & Mobility SKILLS: KB Snatch WOD: 4 Intervals 3'ON, 2'OFF AMRAP 40 DU / 80 SU 8 KB Snatch alt arm @ 24/12 Kg 10 Box Jump Overs

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH 4 Sets of: A1- Front Squat hold bottom pos 3” - 3 Reps A2- GHD Back Extensions – 8 Reps A3- Tuck Hold hang on bar - 30” WOD From “Team Series Event 7” 21-15-9 Reps of: OHS @ 50/35 Kg TTB

WARM UP 10’ Groups Dynamics & Mobility WOD For time: 25 Wall Ball @ 9/6Kg 400mt Run 25 Deadlift @ 80/50 Kg 400mt Run 25 KB russian swing @ 24/16 Kg 400mt Run 25 V-up/ tuck crunch 400mt Run

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 2 AMRAP 7' 8 DB Snatch alt arm @ 20/10 Kg 8 DB (1 in front) Front Rack Lunges @ 20/10 Kg -Rest 3'- AMRAP 7' 5 Chin Ups Strict 7 Strict Press @ 30/15 Kg -Rest 3' - AMRAP 7' 5 Cal Row 5

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH STRICT HSPU WOD 6 Intervals 2'ON, 2'OFF 100mt Run 7 Back Squat From the ground @ 50/ 35 Kg ME HSPU /push ups

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH 4/5 Sets of: A1- KB 1 Leg Deadlift – 10 each leg A2- Ring Rows – 6/8 A3- 1Leg V Ups – 10 each side WOD In 10' Ladder Up of: Reps 2,4,6,8… Power Snatch @ 35/25 Kg Reps 5,10,15,... DU (SU 10,20,30,...)

WARM UP 10’ Groups Dynamics & Mobility WOD AMRAP 30' 800mt Run /750 Row (alt every round) 60mt Bear Crawl -then- 3 Rounds of: 6/8 Ring Push Ups / Push Ups 12 Tuck Crunch 15 GTOH Plate @ 20/15 Kg

WARM UP: 10’ Groups Dynamics & Mobility WL: POWER CLEAN EMOM 8' – 3-4 Reps in Cycling style @ across weight WOD: 4 Rounds – all out, rest 90” between rounds 12 Box Jump Overs 12 Power Clean @ 60/40 Kg 12 Cal Row

WARM UP: 10’ Groups Dynamics GYM STRENGTH & BB STRENGTH: A1- Front Squat 4 x 5 A2- 1-Arm DB or KB Strict Press- 4 x 6-8 each arm hold top pos 3” each rep WOD: 5' AMRAP: Max Burpees -rest 5'- 5'AMRAP: 10 KB American Swing @ 24/16 Kg 10 Abmat Sit Ups

WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 3: All Team must complete- switch as needed: 120 1-arm DB Snatch @ 20/10 Kg 120 SDHP @ 35/25 Kg 120 Back Rack Lunges @ 35/25 Kg 120 Deadlift @ 35/25 Kg 1200mt 1-Arm-DB-Farmer-Carry (switch member every 200mt- 100 DX,100 SX)