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WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Back Squat 3 x 3 Holding bottom pos 3” A2- GHD Hip extension 3 x 6-8 Holding top pos 3” Rest 90” WOD 5 Intervals 1'30” ON , 1'30” OFF AMRAP 7 DB Thruster @ 20/10 Kg 5 Burpees @ 20/10 Kg

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD  AMRAP 6' : 4 Pull Up – 8 Wall Ball – 12 Abmat Sit Ups -rest 3'- AMRAP 6': 3 Wall Climb – 6 Burpees -rest 3'- AMRAP 6': 100mt Run (50+50 shuttle) – 20 Air Squat UB - Members switch every rounds

WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Strict Press Behind Neck SN Grip 3 x 8-10 A2- DB Step Ups 3 x 10 each leg Rest 90” WOD 6 Rounds of: 15/10 cal Row 12 KB Swing @ 32/20 Kg 5 Power Snatch @ 50/35 Kg