Warm Up Group Dynamics & Mobility WL & Gymnastics EMOM 12’ Odd Power Clean & Press - 3 reps in cycling style @ climbing weight every set Even TTB or K2E - 3-5 reps WOD AMRAP 7’ 10 Power Clean & Press @ 40/25 Kg 10 Burpees Box Jump

Warm Up Group Dynamics & Mobility GYMNASTIC SKILL Kipping Pull Up/ C2B EMOM 8’ 3-6 Reps for quality WOD 5 Rounds for Time: 200mt Run 30 DU or 50 SU 16 Alt arm DB Snatch @ 20/10 Kg

Warm Up Group Dynamics & Mobility Strength Back Squat 4 x 5 with 3” hold bottom pos WOD For Time: 50 Thruster @ 40/30 Kg 40 Cal Row 30 Front Rack Lunges alt leg @ 40/30 Kg 20 C2B/ Pull-up 10 Squat Snatch @ 40/30 Kg

Warm Up Group Dynamics & Mobility Strength A1- Bench Press (normal Grip) 4 x 6 @ climbing A2- Abmat Sit Ups with pvc pipe 4 x 12 WOD 5 Intervals 1’30” ON, 1’30”OFF 200mt Run 6 Power Snatch @ 50/35 Kg ME Back Squat @ 50/35 Kg

Warm Up Group Dynamics & Mobility WOD AMRAP 25’ 25 Burpees 10mt Broad Jump 15 KB SDHP @ 24/16 Kg 10mt Bear Crawl 10 HSPU or Push Up 10mt Broad Jump 15 KB Swing 24/16 10mt Bear Crawl

Warm Up Group Dynamics & Mobility WL & Gymnastics EMOM 10’ Odd Squat Snatch Cycling - 3-5 reps @ climbing weight every set Even Ring Dip Strict  4-6 reps or pike push up WOD For Time: 10-9-8-7-6-5-4-3-2-1: OHS @ 60/40 Kg Cal Row OTB Burpees

Warm Up Group Dynamics & Mobility GYMNASTICS SKILLS Rope Climb EMOM 12’ Min 1 - 1-2 Rope Climb Min2 - HS Hold the wall 20-30” Wod 5 Rounds of: 7 Deadlift @ 90/60 Kg 9 Box Jump Overs 14 DU or 30 SU

Warm Up Group Dynamics & Mobility Gymnastic & Strength: A1- Front Squat 5 x 5 A2- DB Strict Press 5 x 5 WOD 5 Intervals 90”ON, 90”OFF AMRAP 15 Wall Ball @ 9/6 Kg 12 Push Up 10 KB Swing @ 24/16 Kg

Warm Up Group Dynamics & Mobility WOD 5 Rounds of: 30” ME K2E 30” REST 30” ME Power Clean @ 40/25 Kg 30” REST 30” ME Pull Up 30” REST 30” ME Wall Climb or HSPU 30” REST 30” ME Power Snatch @ 40/25 Kg 30” REST

Warm Up Group Dynamics & Mobility SKILLS KB SNATCH WOD 4 Rounds of: 400mt Run/ 400mt Row 20 Alt Arm KB Snatch @ 24/16 Kg

Warm Up Group Dynamics & Mobility WL Squat Clean & Split Jerk - 1RM of the day WOD 3 Rounds for time: 12 Clean & Jerk @ 60/40 Kg 12 OTB Burpees

Warm Up Group Dynamics & Mobility Gymnastics EMOM 15’ Min1  C2B or Kipping Pull Up  - 3-6 reps Min2 Gymnastic Push Up 10/ for advanced HSPU Strict - 5-7 reps Min3 Goblet Squat 12/ for advanced Pistols -3-4 reps each leg WOD AMRAP 10’ 10 KB Swing @ 32/24 Kg 10 C2B or Pull Up

Warm Up Group Dynamics & Mobility Gymnastic & Strength A1- Front  Squat 4 x 5 @ climbing A2- Ring Rows 4 x 10 A2- Lateral Side Plank 4 x 30” each side Aerobic Capacity: 5 x 1':30'' ON - OFF (Max calories)

Warm Up Group Dynamics & Mobility Midline: 3 sets of: 20 Sit Up - 20 Tuck Crunch- 20 Mountain Climber Rest 60' between rounds WOD From main site: 40-30-20-10 TTB or K2C Wall Ball @ 9/6 Kg

Warm Up Group Dynamics & Mobility Gymnastic & Strength 4 Sets for quality: A1- Strict Press Behind neck SN Grip 6-8 reps A2- Superman Hold- 30''-40'' WOD AMRAP 12’ 200mt Run 7 Power Snatch @ 50/30

TEAM WOD!

Warm Up Group Dynamics & Mobility Gymnastic & Strength EMOM 20’ Odd 5 Front Squat From The Ground 5 @ climbing weight every 2 sets Even Chin Up strict 3-5 reps WOD For Time: 50 DB Thruster @ 20/10 Kg 30 Cal Row

Warm Up Group Dynamics & Mobility WL Squat Snatch - 1RM of the day WOD 5 Rounds of: 8 Squat Snatch @ 40/25 Kg 12 Over The Bar Burpees

Warm Up Group Dynamics & Mobility MIDLINE: 4 sets 20” Max Reps 1 leg VUP 20” Max Reps Tuck Crunch 20” Max Reps Abmat sit ups -rest 1’ b/w rounds WOD 5 Rounds of: 400mt Run 12 DB Box Over @ 20/10 Kg 10 pull up 10 Push Up

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: A1- Closed Grip Bench Press 4 x 4 A2- Ring Rows  4 x 10 A3- GHD Hip & Back extensions 4 x 8 WOD: 7’AMRAP of: 10 Deadlift 80/55 Kg 7 Pull Up 21 DU or 50 SU

WARM UP: 10’ Groups Dynamics & Mobility WOD: 20’AMRAP of: 500mt row 50mt OH Plate Carry @ 20/15Kg 12 KB Russian Swing 24/16kg 8 Kipping HSPU or 10 Perfect Gym Push Up

WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: -Cash In: 50 Partner ball pass sit up (facing each other) @ 9/6 Kg 10 Rounds each member, I GO-YOU GO every round 100mt Run with medball on shoulder @ 9/6 Kg 10 Wall Ball @ 9/6 Kg -Cash out: 50 Partner ball pass