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WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Back Squat 6 x 3 @ climbing weight A2-  GHD Hip extension  6 x 6-8 Rest 90” WOD AMRAP 15’ Ladder Up 3-6-9-... SDHP @ 40/25 Kg Down and Up Lateral Box Jump Overs

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH EMOM 18’ Odd 3 Deadlift @ climbing weight every set Even Strict 3-5 TTB/K2C WOD 5 Rounds: 12 Cal Row all out 12 Hang Power Snatch @ 40/25 Kg

WARM UP 10’ Groups Dynamics & Mobility GYM: RING MUSCLE UP 10-15’ in EMOM Style 1-3 reps/transition WOD 5 rounds of: 30” Pull Ups for max reps 30” rest 30” Push Ups for max reps 30” rest 30” Air Squat for max reps 30” rest 30” Run 10mt for max Shuttle (touch the ground with 2