WARM UP: 10’ Groups Dynamics & Mobility GYM SKILLS KIPPING HSPU  EMOM 10’ Odd 2/4 Reps for quality or 1-2 kick into push up Even 10 One leg V-Up WOD 4 Rounds of: 24 Alt arm DB Snatch @ 20/10 Kg 24 burpees 24 Box jump

WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Deadlift 4 x 5 A2- TTB 4 x 8-10 WOD: For Time: Ladder 10-9-8-7-6-5-4-3-2-1 Med Ball Clean @ 9/6Kg 1-2-3-4-5-6-7-8-9-10 Push press @ 45/35Kg

WARM UP: 10’ Groups Dynamics & Mobility WL: Power Snatch Cycling 5 x 5-7 reps every 90” WOD: 5 Intervals 1’30” ON, 1’30” OFF 10/15cal Row ME Power Snatch @ 35/25Kg

  16:2

WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: All team must complete, switching as needed: Cash In: 100DU or 250 SU 3 Rounds of: 30 Pull Up 30 Wall Ball @ 9/6 Kg 30 Sit Ups 30 Cal Row Cash In: 100DU or 250 SUV

WARM UP: 10’ Groups Dynamics & Mobility WL Power Clean & Jerk Cycling 5 x 5 reps every 90” WOD: 4 Rounds all out of: 250mt Row 10 Power clean & Jerk @ 45/35 Kg 10 burpees over the bar -rest 60” after each round

WARM UP 10’ Groups Dynamics & Mobility WOD AMRAP 25’ 50 DU/100SU -then- 2 Rounds of: 4 alt Arm KB TGU @ 24/12 Kg 12 alt Arm KB Russian Swing @ 24/12 Kg 15 Lunges / 15 Abmat Sit Up (alternating every round)

WARM UP: 10’ Groups Dynamics & Mobility GYM SKILLS ROPE CLIMB WOD: 4 Intervals 3’ON, 3’ OFF AMRAP: 20/15 Cal Row 10 TTB 10 Push Up

WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Snatch Grip Push Press Behind Neck 4 x 8-10 (taken from the ground) A2- 30'' Plank Rest 60” WOD: AMRAP 12’: 6 Hang Squat Snatch @ 50/30Kg (power + OHS for beginners) 6  Pull Up 6 OTB Burpees

16:3

WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: 5 Rounds: (switch as needed) 2 MIN Max Reps Deadlift@ 40% of 1RM 2 MIN Max Reps Sit-Up 2 MIN Max Reps Burpees

Warm up: 10' group dynamics and mobility OHS: 4*4 @ climbing weight WOD: AMRAP 10’: 10 PW CL @ 45/30Kg 7 Back Squat @ 45/30Kg 5 Push Up h/off

WARM UP: 10’ Groups Dynamics & Mobility BB STRENGTH: Closed Grip Bench Press 4 x 6 WOD: 21-15-9 of: SDHP@ 40/30Kg OTB Burpees DU x 3 (63-45-27) or SU 100-75-50

WARM UP: 10’ Groups Dynamics & Mobility WOD: 20’ AMRAP, 500mt Row -then- 3 Rounds of: 8 DB Box overs @ 15/7,5 Kg 8 DB Push Press @ 15/7,5 Kg 8 Tuck Crunch

WARM UP: 10’ Groups Dynamics & Mobility WOD: Open Wod 16.4

CINDY As many rounds as possible in 20 min: 5 Pull-ups 10 Push-ups 15 Squats

WL POWER CLEAN + POWER JERK - 2RM of the day WOD: 5 Intervals 1’30” ON, 1’30” OFF AMRAP 7 Power clean @ 50-60% RM just found pw cl & jerk 7 Jerk @ 50-60% RM just found pw cl & jerk 7 Box jump Over

WARM UP: 10’ Groups Dynamics & Mobility SKILLS KB Snatch - review and practice as a warm up for the following wod WOD AMRAP 18’ 20 alt arm KB Snatch @ 24/16Kg 30 DU or 60 SU 40 Sit Ups

STRENGTH: A1- Front Squat - 4 x 8 A2- L Sit or Tuck Hold Hanging from the bar- 4x 20-30” Rest 60” WOD: 9-15-21 Reps of: Thruster @ 40/30Kg TTB / K2C

WARM UP: 10’ Groups Dynamics & Mobility GYM: Strict Ring MUSCLE UP WOD: For Time: 30-20-10 reps of: SDHP @ 40/30Kg Wall Ball @ 9/6 Kg -after each round run 400mt

WARM UP: 10’ Groups Dynamics & Mobility WOD: Open WOD 16.5

WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: Cash In: 50 Burpees 30 Wall Climb 20 Power Snatch @ 50/35 Kg 400mt run in pair 15 Wall Climb 20 Power Snatch @ 50/35 Kg 400mt run in pair Cash Out: 50  sit ups

WOD 20' AMRAP 6 KB Swing 24/16 kg 8 OHS @ 45/25 kg 10 OTB burpees/ alternating with 10 kipping HSPU

Warm UP: 10' group dynamics and mobility Wod: WOD: 7' AMRAP: Ladder Up 2-4-6-8 Alt arm DB SN @ 20/10 Kg Abmat sit Up x 2 -5’Rest- 8' AMRAP: 5 Deadlift @ 80/55Kg 7 Wall Ball @ 9/6Kg 15 DU or 30 SU