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WARM UP 10’ Groups Dynamics & Mobility WL: Hang Power Snatch EMOM 10: 3 Reps Hang DEEP power snatch holding receiving pos 3” each reps @ light weight WOD Every 4’ for 3 Rounds, complete: 400/500mt ROW AFAP 12 Box Jump 12 Push Press @ 40/30 Kg

WARM UP 10’ Groups Dynamics & Mobility GYM SKILLS Review PISTOL technique for 15’ WOD: 10 Rounds of: 9 KB SDHP@32/20 Kg 6 alt leg Pistol 9 KB Swing @ 32/20 Kg

Warm Up 10' group dynamics and mobility GYM STRENGTH & BB STRENGTH EMOM 16’ Odd 3 thruster @ climbing weight every 2 sets Even 5 Ring dip strict WOD Intervals 1’ ON , 1’OFF as needed to finish: 50 Bar Facing Burpees 25 Power Clean @ 50/35 Kg