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

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: 5 Sets of: A1- Back Squat - 6 reps A2- Strict TTB or K2E -6-8 reps WOD: 15’ AMRAP of: 20/15 Cal Row 12 DB Hang Power Clean @ 20/10 Kg 9 DB Push Press @ 20/10 Kg 6 DB Burpees @ 20/10 Kg

WARM UP: 10’ Groups Dynamics & Mobility GYMNASTICS SKILLS Pistols For Advanced : EMOM 8 Odd Pistol / assisted Pistol - 3-4 each leg Even Lateral Side Plank - 30” + 30” WOD: For Time: 600mt Run 30 Alt Leg Front Rack Lunges @ 50/35 Kg 15 KB Swing @ 24/16 Kg 400mt Run 20 Alt

WARM UP: 10’ Groups Dynamics & Mobility WL Hang Power clean & Push Jerk - 2RM  (drop and go after the 1st rep) WOD: Ladder up in 10’ 2,4,6,8,..reps of: Pull Up Power Clean 40/25 Kg OTB Burpees

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: A1- Pike Shoulder Touches (feet on box) 5 x 20 (10+10) A2- GHD Sit Ups 5 x 12-15 A3- Superman Hold 5 x 1’ accumulated WOD: 3-4 Rounds of: 500mt Row 15 OHS @ 40/25 Kg 30 DU or 70 SU

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: A1- Pike Shoulder Touches (feet on box) 5 x 20 (10+10) A2- Superman Hold 5 x 1’ accumulated WOD: 4 Rounds of: 500mt Row 15 OHS @ 40/25 Kg 30 DU or 70 SU

WARM UP: 10’ Groups Dynamics & Mobility WOD: AMRAP 25’ 1000mt Run 20 Alt Arm KB Snatch @24/16 Kg 15 TTB/ K2E

WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: Ogni membro deve completare tutto il round, cambio ogni round (I GO-YOU GO every round ) Round 1: 15 Burpees Pull Up 30 Box Jumps Overs Round 2: 200mt Run 30 Thruster @ empty BB Round 3: 15 HSPU or 8 Wall Climb 30

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: A1- Deadlift 4 x 10-8-6-4 @ climbing weight A2- Weighted Strict Chin Up 4 x 4 @ climbing weight WOD: 3 Rounds of: 50 DU/100 SU 40 Air Squat 30 Sit Ups 20 Power Snatch @ 35/25 Kg

WARM UP: 10’ Groups Dynamics & Mobility Gymnastics Strength EMOM 8-10’ - Odd 2-4 Reps Strict Ring Dip Even 8-10 Reps One leg V- Up WOD: 7 Intervals 1’ON, 1’OFF 10 OTB Burpees ME Push Press @ 40/30 Kg

WARM UP: 10’ Groups Dynamics & Mobility WL Power Clean Cycling - EMOM 10’- 3-4 reps @ climbing WOD: 12’ AMRAP: 5 C2B or Pull Up 7 Power clean @ 70/ 45 Kg 200 mt run

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH : Front Squat 5 x 5 @ climbing WOD: 3 Rounds of: 10 Kipping HSPU or 12 push up 30 Wall Ball @ 9/6 Kg 500 mt row

WARM UP: 10’ Groups Dynamics & Mobility WOD: 5 Rounds of: 1’ Walking Lunges 1’ KB SDHP @ 32/24 Kg 1’ Parallette Pass Through 1’ Down&Up 1’ Abmat Sit Up 1’ Rest

WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: Complete for time, switching as needed: 20 C2B/Pull Up 40 DB Push Up 40 DB Thruster 20/10 kg 60 Box Jump Overs 80 Cal Row

WARM UP: 10’ Groups Dynamics & & Mobility STRENGTH A- Back Squat - 2RM WOD: For Time: 75 Back Squat from the ground @ 70/45 Kg -every minute 5 Burpees

WARM UP: 10’ Groups Dynamics & Mobility WL Hang Power Snatch - EMOM 12’ - 2 reps @ climbing WOD: 9’ AMRAP of: 9 Hang Power Snatch @ 35/25 Kg 9 Pull Up 9 Box Jump Overs  

WARM UP: 10’ Groups Dynamics & Mobility WOD: 20’AMRAP: 2 rounds of: 4 Rind Dip 8 Alt arm DB Snatch @20/10 Kg 16 Jumping Split Squat -then- 400mt Run

WARM UP: 10’ Groups Dynamics & Mobility Gymnastics Skills: Kipping HSPU  For Advanced: EMOM 10’- 3-5 Reps WOD: 5 Rounds of: 5 Power Clean& Press @ 80/50 Kg 20 DU or 40 SU

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: A1- Shoulder Press 5 x 5 @ climbing A2- Strict K2E 5 x 8 WOD: 15-12-9-6-3 Reps of: Deadlift 80/60 Kg Push up Down & Up

WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: Complete, switching every round: AMRAP 4’ 1 Round of cindy each member -rest 2’- AMRAP 4’ 7 KB Swing @ 32/24 Kg 7 GHD Sit Ups -rest 2’- AMRAP 4’ 10 Thruster @ empty BB 5 Bar facing Burpees -rest 2’- AMRAP 4’ Max

WARM UP: 10’ Groups Dynamics & Mobility WL OHS From the Ground - 2RM WOD: 3 Intervals 3’ON, 3’OFF 400mt Run 12 Box Jump ME Alt Arm DB Snatch 30/15 Kg

WARM UP: 10’ Groups Dynamics & Mobility Gym Skills : Rope Climb For Advanced EMOM 10': 1/2rope WOD: 12’AMRAP: 5 Hang Power Clean @ 70/50 Kg 7 Pull Ups 9 OTB Burpees

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH: Thruster From Rack 5 x 3 @ climbing Ring Rows 5 x 10 WOD: 5 Rounds For Time: 21 Wall Ball @ 9/6Kg 15 Tuck Crunch

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: A1- Push Press Behind Neck SN Grip 5 x 5 @ climbing A2- Superman Hold 5 x 30” A3- DB Lunges 5 x 6 each leg @ AHAP WOD: “Isabel” 30 snatch for time @ 60/40 Kg

WARM UP: 10’ Groups Dynamics & Mobility WOD: 4 Rounds of: 30” Max HS Hold against wall 30” Rest 30” Max Cal Row 30” Rest 30” Max Push Ups 30” Rest 30” Max One leg V Up 30” Rest 30” Max 1-arm-KB Swing alt arm every rep @ 24/16 30” Rest

  TEAM WOD of 3: All Team must complete- switch as needed: 600mt 1-Arm-DB-Farmer-Carry (switch member every 200mt- 100 DX,100 SX) 120 1-arm DB Snatch @ 20/10 Kg 90 Box Jump Overs 60 Burpees 600mt 1-Arm-DB-Farmer-Carry (switch member every 200mt- 100 DX,100 SX) 120  Lunges 90 Mountain Climber each leg 60 K2E 600mt Run as