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)

WARM UP: 10’ Groups Dynamics & Mobility WL: 3 Position Snatch Every minute for 10' minute 1 Low hang Snatch (full squat) 1 Mid thigh Snatch (full squat) 1 High Hang Snatch (full squat) -Hold catch position 3” each rep- WOD: AMRAP 15': 12 OHS @ 45/30Kg 400mt Run

WARM UP: 10’ Groups Dynamics & Mobility GYM: Rope Climb- SKILLS WOD: 8'AMRAP: Ladder Up 2-4-6-8-... Push Jerk @ 50/35 Kg K2E -Every round do 20 DU or 40 SU

WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Back Squat - 4 x 6 A2- Strict Pull Up holding chin over the bar 2” - 4 x 5-8 Rest 60” WOD: 10 Rounds of: 10 Pull Ups 10 Wall Ball @ 9/6 Kg

WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Back Squat - 4 x 6 A2- Strict Pull Up holding chin over the bar 2” - 4 x 5-8 Rest 60” WOD: 10 Rounds of: 10 Pull Ups 10 Wall Ball @ 9/6 Kg

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH: DEADLIFT - In 12' find 3RM of the Day WOD: 5 Rounds of: 12 TTR/TTB 12 Deadlift @ 70% 3RM Just Found 12 OTB Burpees

WARM UP: 10’ Groups Dynamics & Mobility WOD: TEAM OF 2 40' ROW- MAX CALORIES!!!

WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: -Cash In: 60 Thruster @ empty BB 5 Rounds (each member- alternating every rd) 6 Push Press @ 50/35 Kg 8 Hang Power Clean @ 50/35 Kg 10 Lateral Box Jump Overs -Cash Out: 60 Thruster @ empty BB

WARM UP: 10’ Groups Dynamics & Mobility WL HANG POWER CLEAN – EMOM 10' – 3 Reps WOD: For Time: 10-8-6-4-2 Reps of: Hang Power Clean @ 60/ 40 Kg HSPU Strict /gym push up X2 -Row 250mt each roun

WARM UP: 10’ Groups Dynamics & Mobility GYM: TTB – SKILLS WOD: 6' AMRAP 8 TTB 8 Ball Clean @ 9/6Kg -rest 3'- 6' AMRAP 8 Down & Up 8 Ball Clean @ 9/6Kg

WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Thruster from rack – 4/5 x 2 @ climbing weight A2- Ring Dip Strict - 4/5 x 5-8 Rest 90” WOD For Time: 5 Rounds of: 30 DU or 60 SU 9 Thruster @ 40/30Kg 100 Run Sprint (50+50)

WARM UP: 10’ Groups Dynamics & Mobility WOD: 5 Intervals 2'ON, 2'OFF 12/15 Cal Row ME DB Snatch Alt Arm @ 20/10 Kg MIDLINE 120  Abmat Sit Ups

WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Body Row - 5 x 10 A2- Strict Press Behind Neck - 5 x 8-10 Rest 60” WOD Ladder Up 10' 2,4,6,8... Reps of: Hang Power Snatch @ 50/30 Kg Deadlift @ 50/30 Kg Push Ups H/Off

WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: 200 Wall Ball @9/7 Kg 100 Air Squat 200 KB Russian Swing @ 24/16Kg 100 Tuck Crunch -then- Cash Out: 600mt Farmer Carry (200 each member) with KB and Medball

WARM UP: 10’ Groups Dynamics & Mobility WL PUSH PRESS + PUSH JERK + SPLIT JERK Every 90” X 8 : 1+1+1 WOD 6 Rounds of: 12 Push Press @ 60/40 Kg 9 Burpees Pull Up 6 Power Clean @ 60/40 Kg

WARM UP: 10’ Groups Dynamics & Mobility GYM SKILLS PISTOLS WOD 12'AMRAP 6 HSPU/3 wall climbs 6 Goblet Squat 24/16 KG 6 KB Swing 24/16 Kg

WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Bench Press 4 x 5 A2- K2E Strict 4 x 6 WOD 7 Rounds: 7 Power Snatch @ 50/35 Kg 7 Box Jump Overs 7 K2E (Kipping)

WARM UP: 10’ Groups Dynamics & Mobility WOD For Time: 1K Run 50 Power Clean @ 50/35 Kg 1K Run 50 OTB Burpees

WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Back Squat holding bottom pos 3” 4/5 x 5 A2- Weighted Chin Ups 4/5 x 6-8 A3- GHD Sit Ups 4/5 x 8-10 WOD 1'ON, 1'OFF As many intervals as needed to complete 21-15-9 Thruster @ 40/30 Kg TTB Cal Row

WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: “I go, You go” every rd 6 Rounds each member: 5 Wall Climb 10 Box Jumps 150mt OH Plate Carry @ 20/15 Kg -no! Rest- 6 Rounds each member: 30 Sit Ups 15 Wall Ball @ 9/6 Kg

WARM UP: 10’ Groups Dynamics & Mobility WL 15' to Find 1RM Clean&Jerk WOD: 5 Rounds of: 200mt Run 6 C&J @ 65-70%1RM just found 12 Bar Facing Burpees

WARM UP: 10’ Groups Dynamics & Mobility GYM KIPPING PULL UPS / C2B WOD: “Intervals Cindy” 1'ON, 1'OFF for 10 Intervals Max Rounds of 5 pull Ups – 10 Push Ups – 15 Air Squat (scaled: 3 Pull ups – 6 Push ups – 12 Air squat)

WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH  A1- DB Step Ups 4 x 10 + 10 A2- Side Plank 4 x 45” + 45” Rest 60” WOD AMRAP 14': 5 Deadlift @ 80/55Kg 9 Cal Row 20 Walking Lunges

WARM UP: 10’ Groups Dynamics & Mobility GYM 10-15' Practice ROPE CLIMB WOD 6 Rounds of: 9 TTB 12 Power Snatch 45/25 Kg 6 HSPU or 3 Wall Climb

WARM UP: 10’ Groups Dynamics & Mobility WOD: 25'AMRAP: 3' Jump Rope (SU) 4 Rounds of: 8 V ups, 8 Ring Rows, 8 Down& Ups 800mt Run 4 Rounds of: 10 Abmat Sit Ups, 12 Superman Hip Extensions

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 3, I go –You go every rd: 8’ to establish max rounds of: 5 Push Press @ 50/30Kg – 100mt Run -rest 2’- 8’ to establish max rounds of: 5 Power Snatch @ 50/30Kg – 10 Box Jump Overs -rest 2’- 8’ to establish max