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WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd 5-7 Facing the wall squat Even 5-7 Scapula Retraction hanging from the bar SKILLS Kipping Pull Up Progression with superman/hollow Body Hold starting from the floor – practice for 15-20’ WOD AMRAP 7’: 7 KB Goblet Squat @ 24/16 Kg 7 Kipping pull up/Jumping

WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd Double Under Practice Even 5-8 Perfect Gym Push Up GYM STRENGTH & BB STRENGTH A1- One-arm-DB-Row 4 x 6+6 Rest 90” A2- Strict press 4 x 6 Rest 90” WOD 12’ AMRAP of: 150mt Row 7 Push Press @ 40/25kg 7 OTB Burpees

WARM UP 10' Group Dynamics & Mobility TEAM WOD OF 2 25' AMRAP 50 BURPEES 50 THRUSTER 50 SWING 50 PARTNER MB SIT-UP