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WARM UP WOD  3 round not for time of 10 walking lunges 10 situps     WOD For time : 80 Wall Ball @ 9/6Kg 60/40 Push Ups 40 Pistols (20/20) 20 OHS @50/30kg

WARM UP 10’ Groups Dynamics & Mobility   SKILLS Clean & Jerk – practice tecnique + ramp up with weight for the wod   WOD 7’ AMRAP of: 3 Clean & Jerks @70/50kg 20 GHD Sit Ups /40 SIT UPS

Warm up wod   4 rounds not for time of 5 broad jump 10 hip swing 30” superman hold   WOD “Helen” – 3 rounds for time of: 400m Run 21 KB Swings @24/16kg 12 Pull Ups