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

Warm Up Group Dynamics & Mobility Strength Deadlift - Every 2’ min x 6 sets - 2 reps @ climbing weight (strting heavy) WOD 5 Rounds of: 7 Deadlift @ 65/45 Kg 7 STOH @ 65/45 Kg 14 Mountain Climber

Warm Up Group Dynamics & Mobility WOD 6 Intervals 2’ON, 2’ OFF AMRAP: 10 1-arm DB Thruster right arm @ 40/20 lbs 10 1-arm DB Thruster right arm @ 40/20 lbs ME Burpees

Warm Up Group Dynamics & Mobility TEAM WOD of 2: 1 member works until finishing the whole round, the other rests then switch AMRAP 7’: 12 alt arm DB Snatch @ 20/10 Kg 8 Cal Row -Rest 3’- AMRAP 7’: 12 Walking Lunges alt leg 8 Wall Ball @ 9/6 Kg -Rest 3’- AMRAP 7’:

Warm Up Group Dynamics & Mobility WL & Gymnastics EMOM 12’ Odd Hang Power Snatch 5 reps in cycling style @ climbing Even TTB Strict 4-6 reps WOD From 10 to 1 rep for time OHS @ 40/30 Kg OTB Burpees

Warm Up Group Dynamics & Mobility Skills Kipping HSPU or Kick into push up 8-10 x 2-4 reps Wod 12' AMRAP: 12 DB Hang Power Clean & Press @ 20/10 Kg 12 Lunges with 1 DB @ 20/10 Kg 12 DB Thruster @ 20/10 Kg 12 Lunges with 1 DB @ 20/10 Kg 12 DB Front Squat

Warm Up Group Dynamics & Mobility Gymnastic & Strength: A1- Strict Press from Rack 5 x 5 @ climbing A2- DB Windmill 5 x 6-8 each side WOD For Time: 10 SDHP @ 50/35 Kg 250mt Row 20 SDHP @ 50/35 Kg 500mt Row 25 SDHP @ 50/35 Kg 750mt Row

Warm Up Group Dynamics & Mobility WOD AMRAP 25’ 4 Rounds of: 5 C2B Pull Up 10 Push Up 5 DB Box Overs @ 20/10 Kg -Then- 400mt Run

Warm Up Group Dynamics & Mobility WOD Cash in:200 Abmat then: 10 Rounds for Time of: 10 Wall Ball @ 20/10 Kg 5 Burpees Box Jump

Warm Up Group Dynamics & Mobility SATURDAY TEAM WOD of 3 All team must complete: Cash in: 20 Wall Climb “I go-you go” 100 Push Press @ empty BB 50 KB Swing @ 24/16 Kg 400mt Run in couple 80 Thruster @ empty BB 50 KB Swing @ 24/16 Kg 400mt Run in couple Cash

Warm Up Group Dynamics & Mobility WL Split Jerk - 2 RM From rack WOD “Grace” 30 Clean & Jerk For Time @ 60/40 Kg - Cap time 6’

Warm Up Group Dynamics & Mobility EMOM 12’ Min1 KB goblet squat 8-10 Min2 Parallette Pass Through - 8-10 Wod For Time: 50 Alt arm DB Snatch @ 20/10 Kg 40 Wall Ball @ 20/14 lbs 30 Box Jump 2k Run

Warm Up Group Dynamics & Mobility Gymnastic & Strength A1- Back Squat 5 x 5 A2- Weighted Chin Up 5 x 4-6 WOD 3 Rounds of: 500mt Row 21 KB SDHP 32/24 Kg 12 TTB

Warm Up Group Dynamics & Mobility Gymnastic & Strength 4 Sets of: A1- 1 leg Deadlift with KB - 10 Reps each leg A2- HS Hold against wall - 20-30” accumulated WOD AMRAP 10’ Ladder Up 3-6-9-12-… of: Power Snatch @ 40/25 Kg Lateral Box Jump Overs -every rounds run 100mt sprint (50+50)

Warm Up Group Dynamics & Mobility WOD 6 Rounds of: 30” Max DU 30” Rest 30” Max Push Up 30” Rest 30” Max Air Squat 30” Rest 30” Max Down & Ups 30” Rest 30” Max Tuck Crunch 30” Rest

Warm Up Group Dynamics & Mobility SATURDAY TEAM WOD of 2 All team must complete: Cash in: 60 Cal Row (alternating every 10) 3 Rounds, switching as needed: 15 K2C 21 Squat clean thruster @ 40/30 Kg 15 Push Press @ 40/30 Kg 21 Back Squat @ 40/30 Kg Cash out: 60 Cal Row (alternating

Warm Up Group Dynamics & Mobility WL A-Snatch Deadlift + Snatch Pull - 3 + 3 x -5 @ climbing B- Snatch Balance - 6 x -5 @ holding bottom pos 5” every rep WOD 5 Intervals 1’30” ON 1’30” OFF 200mt Run ME Burpees

Warm Up Group Dynamics & Mobility Gymnastic & Strength 4 Sets of: A1- Snatch Grip Strict Press Behind Neck (taken from the ground) reps 6-8 A2- Strict C2B/pull up reps 3-6 WOD 3 Rounds For Time: 30 alt arm DB Snatch @ 20/10 Kg 20 alt leg pistols/ globlet squat 10 HSPU strict or  push up

Warm Up Group Dynamics & Mobility WOD For Time: 40 DUs/ 100 SUs 5 Rounds of Cindy 40 DUs/ SUs 4 Rounds of Cindy 40 DUs/100 SUs 3 Rounds of Cindy 40 DUs/ 100 SUs 2 Rounds of Cindy 40 DUs/ 100 SUs 1 Rounds of Cindy

Warm Up Group Dynamics & Mobility Gymnastics: Skills Ring Muscle Up ONLY FOR ADVANCED EMOM 8’: 1-3 Mu/Mu Transition WOD 12’ AMRAP: 12 Deadlift @70/50 Kg 6 OTB Burpees 3 Hang Power Clean @70/50 Kg

Warm Up Group Dynamics & Mobility Gymnastic & Strength 4 Sets of: A1- Front Rack Lunges - 6 reps each leg @ climbing A2- Tuck hold hanging on bar - 20” accumulated A3- GHD Hip extension - 10 reps WOD 21-15-9-6-3 Reps for time of: Power Snatch @ 40/30 Kg K2E / K2C

Warm Up Group Dynamics & Mobility SATURDAY TEAM WOD of 2 All team must complete: Cash in: 100 Wall Ball I go-you go every 10 reps @ 9/6 Kg 5 Rounds - I go you go as needed 30 Push Press @ 50/35 Kg 30 Cal Row Cash in: 100 Wall Ball I go-you go