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WARM UP: 10’ Groups Dynamics & Mobility WL: POWER CLEAN EMOM 8' – 3-4 Reps in Cycling style @ across weight WOD: 4 Rounds – all out, rest 90” between rounds 12 Box Jump Overs 12 Power Clean @ 60/40 Kg 12 Cal Row

WARM UP 10’ Groups Dynamics & Mobility WOD AMRAP 30' 800mt Run /750 Row (alt every round) 60mt Bear Crawl -then- 3 Rounds of: 6/8 Ring Push Ups / Push Ups 12 Tuck Crunch 15 GTOH Plate @ 20/15 Kg

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH 4/5 Sets of: A1- KB 1 Leg Deadlift – 10 each leg A2- Ring Rows – 6/8 A3- 1Leg V Ups – 10 each side WOD In 10' Ladder Up of: Reps 2,4,6,8… Power Snatch @ 35/25 Kg Reps 5,10,15,... DU (SU 10,20,30,...)