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WARM UP WL SKILLS: Push Jerk WOD 10 Rounds of: 10 Cal Row 7 Push Jerk 40/25Kg 5 KB Russian Swing @ 32/20 Kg

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- 1-arm DB Row 4 x 8+8 A2- 1-arm-DB Press 4 x 8+8 A3- weighted Plank Hold 4 x 45” WOD For Time: 10-8-6-4-2 DB Burpees 50 Double Unders 25 Sit Ups

10’ Groups Dynamics & Mobility with: 3 Sets of 30'' mountain climber-8 face-the-wall-squat - 10 gtoh plate WL SQUAT CLEAN + FRONT SQUAT practice EMOM 10’: 1+2 @ climbing weight WOD: 3 Intervals 2’ON, 1’OFF AMRAP 5 Power Clean @ 60/40 Kg 5 Ring Dip 5 Box Jump