WARM UP 10’ Groups Dynamics & Mobility with: WL EMOM 10' HANG POWER SNATCH + POWER SNATCH @ CLIMBING WOD “Nancy” 5 Rounds of: 400mt Run 15 OHS @ 40/30 kg

WARM UP 10’ Groups Dynamics & Mobility STRENGTH: Deadlift - 1RM of the day in 20’ WOD: @65-75% 1RM just found complete 7 Rounds: 5 Deadlift 13 Push Up 9 Box Jump

WARM UP 10’ Groups Dynamics & Mobility MIDLINE 4 Sets, no rest b/w exercises: 30 Mountain Climber 20 abmat sit ups 10 Tuck Crunch WOD Every 5’ for 4 Rounds, complete: 500mt Row AFAP 10/15 KB Russian Swing @ 32/24 Kg 15/30 DU

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Close Grip Bench Press 4 x 6 A2- Chin Up 4 x 6 A3- DB Walking Lunges 4* 10 mt WOD AMRAP 7’ Burpees

WARM UP: 10’ Groups Dynamics & Mobility WOD: AMRAP 20’: 200mt Run 15 Box Jump Overs 10 Hang Power Clean @ 40/25 Kg 200mt Run 50 Air Squat 200mt Run 15 KB Swing @ 24/16 Kg 10 Push Press @ 40/25 Kg

TEAM WOD OF 2 - SWITCH AS NEEDED DOUBLE "JACKIE" 2000 mt row 100 Thruster 20/15 kg 60 Pull Up    

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: A1- Back Squat 4 x 2 @ AHAP A2- Hollow Body Hold 4 x 30” accumulated A3- DB Wind Mill 4 x 6+6 WOD: AMRAP 14’: 6 HSPU 9 Pull Up 12 KB Swing @ 24/16Kg

WARM UP: 10’ Groups Dynamics & Mobility GYMNASTICS: Rope Climb Review EMOM 10' Odd Rope climb 1 rep Even abmat sit up 12 reps WOD: 3 Rounds for time: 7 Deadlift @ 80/55 kg 14 Box jump 21 Wall Ball 400mt run

WARM UP: 10’ Groups Dynamics & Mobility WL A- Hang Clean Pull + Hang Power Clean - 3 + 2 x 8 sets @ climbing WOD: 3 Intervals 3’ON, 2’OFF AMRAP 10  Burpees 15 Alt Arm DB Snatch @ 20/10 kg 20 DU

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: A1- Floor Press 4 x 8 A2- Floor Wiper 4 x 10 A3- Superman Hold 4 x 30” WOD: For Time: 100 Thruster @ 35/25 Kg -Every minute perform 5 Burpees

WARM UP: 10’ Groups Dynamics & Mobility WOD: 5 Rounds of: 30” Bear crawl (10mt shuttle) 30” Rest 30” Push up H/Off 30” Rest 30” Abmat Sit ups 30” Rest 30” 1arm-KB Swing (switch arm every reps) @ 24/16 Kg 30” Rest 30” Bear crawl (10mt shuttle) 30” Rest 30” Plank hold on hands 30”

WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: AMRAP 8’, I GO-YOU GO every round: 8 Power Clean @ 40/30 Kg 8 K2E 8 Push Press @ 40/30 Kg -2’ Rest AMRAP 8’, I GO-YOU GO every round: 8 Front Rack lunges @ 40/30 Kg 8 OTB Burpees 8 V ups -2’

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: A1- Strict Press behind Neck 4 x 5 @ climbing A2- Strict pull Up 4 x 5 WOD:09 10 Rounds of: 3 Power Clean @ 80/50 Kg 5 TTB/K2C 7 cal Row

WARM UP: 10’ Groups Dynamics & Mobility GYMNASTICS SKILLS: KIPPING HSPU FOR ADVANCED EMOM 10’ Odd KIPPING HSPU 3-4 Even Double Unders practice for 30” WOD: 3-6-9-12-15 Reps of: Hang Power Snatch @ 35/25 Kg OTB Burpees -Perform 30 DU at the end of each round (75 SU)

WARM UP: 10’ Groups Dynamics & Mobility WL Split Jerk From Rack - 3 x 6-8 sets @ climbing WOD: AMRAP 10’ 10 STOH @ 50/35 Kg 10 Box jump 15 DL@ 50/30kg

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: A1- Front Squat 5 x 5 holding bottom pos 3” @ climbing WOD: For Time: 30 OHS @ 40/30 Kg 25 Pull Up 20 Push Up 30 Front Squat @ 40/30 Kg 15 Pull Up 10 Push Up 30 Back Squat @ 40/30 Kg

WARM UP: 10’ Groups Dynamics & Mobility MIDLINE 3 Sets not for time: 25 Abmat sit ups 20 Mountain Climber 30”+30” Lateral side plank AEROBIC CAPACITY ROW: 3X 3' ON 3' OFF

WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: Complete as a team, switch as needed 120 Med Ball Clean @ 9/6 Kg 600mt KB Farmer carry @ 24/16 Kg (switch every 200) 120 Box Jump over 600mt KB Farmer carry @ 24/16 Kg (switch every 200) 120 KB Swing 600mt KB Farmer

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH A1- Back Squat 4 x 3 A2- Strict Ring Dip 4 x 4-6 WOD: AMRAP 15’ 8 Burpees 10 Hang Power Clean @ 50/35 Kg 12 Goblet Squat @ 24/16 kg

WARM UP: 10’ Groups Dynamics & Mobility GYMNASTICS 12' EMOM Min 1 - 3 Strict K2C + 2 Strict K2E + 1 Strict TTB Min 2 - Parallette pass Through - 8-10 WOD: 21-15-9 OHS @ 35/25 Kg Cal Row Push Press @ 35/25 Kg

WARM UP: 10’ Groups Dynamics & Mobility WOD 6 Intervals 2’ON, 2’OFF 200mt Run 15 Medball Clean / Wall Ball (alternating every rd) @ 9/6 Kg ME Sit Up / Push Ups (alternating every rd)

WARM UP: 10’ Groups Dynamics & Mobility WL A-Squat Clean -1RM in 12’ B-Squat Clean -Touch & Go 3 x 6 @ 50-60% 1RM Just found WOD: AMRAP 10’ 50 DU (100 SU) 5 DB Man Makers @ 20/10 Kg

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: A1- Weighted Strict Pull Up 4 x 3 reps A2- Step Up with DB 4 x 8-10 WOD: 5 Round: 1’ Alt Arm DB Snatch @ 20/10 kg 1’ Burpees Box Jump 1’ Rest

WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: Complete as a team: Cash In: 20 Wall Climb -then 3 rounds of (switching as needed):- 20 Deadlift @ 80/55Kg 30 Box jump Overs 40 OH plate Sit Up @ 10/5 Kg

WARM UP: 10’ Groups Dynamics & & Mobility WOD: Every 4' for 5 sets @ 70% of 1 RM Clean&Jerk 6 Burpees 5 Deadlift 4 Hang Power Clean 3 Front Squat 2 Thruster 1 Push Jerk  

WARM UP: 10’ Groups Dynamics & Mobility GYMNASTICS SKILLS: Kipping Pull Up EMOM 6': 3-5 Kipping Pull Up WOD: 6’ AMRAP of: 10 SDHP @ 35/25 Kg 10 Tuck Crunch -rest 4’- 6' AMRAP of: 10 Push Press @ 35/25 Kg 10 back Rack Lunges

WARM UP: 10’ Groups Dynamics & Mobility WL Hang Power Snatch - 1RM of the day in 15' WOD: 3 Rounds of: 200 mt Run 10 Power Snatch@ 40/25Kg 10 Burpees Over the Bar

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: A1- Strict Ring Dip 5 x 6-8 A2- Thruster from rack 5 x 3-4 @ climbing WOD Interval “CINDY“ 30” ON, 30” OFF x 12-15 Intervals

WARM UP: 10’ Groups Dynamics & Mobility WOD: 20’AMRAP: 200mt Run 20 KB Russian Swing @ 24/16 Kg 200mt Run 20 Burpees 200mt Run 20 Step Ups 200mt Run 20 Mountain Climber

WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: 50 Synchronized Abmat Sit Up 50 Hang Power Clean @ 35/20 KG 50 Front Rack Lunges @ 35/20 KG 50 Synchronized Down & Up 50 Push Press @ 35/20 KG 50 DUs/ (100 SUs) 50 Synchronized KB SDHP@ 24/16 Kg

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH : A1- Good Morning 5 x 8 @ climbing A2-  Plank Hold 5 x 1’ accumulated Rest 30” WOD: AMRAP 15’ 50 DU or 100 SU 15 C2B or Pull Up 7 Deadlift @ 80/60 Kg

WARM UP: 10’ Groups Dynamics & Mobility GYMNASTICS 5 Sets not for time: A1- 3-4 Wall Climb A2- Strict TTB 6-8 WOD: 4* 2' ON 2' OFF 250 mt Row Max reps OHS / Front Squat / Thruster / back Squat @ 40/30 Kg

Warm Up Group Dynamics & Mobility WL Power Snatch + Push Press Behind Neck SN Grip - 2 + 5 x 6-8 @ climbing weight WOD 4 Rounds of: 1’ ME Burpees 1’ Max DB Snatch 20/10 KG 1’ Max Box Jump 1’ Rest

TEAM WOD OF 2 300 AIR SQUAT 50 BURPEES T2B 200 LUNGES 50 OHS @40/25 KG 100 SDHP @ 40/25KG 50 POWER CLEAN @40/25 KG