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WARM UP 10’ Groups Dynamics & Mobility STRENGTH A1. Bench Press – 4 x 5 1’ di rest A2. Strict Chin Up – 4 x 5 1’ di rest prima di ripartire da A1 WOD 5 rounds of: 200m Run 20 Double Under 10 OHS @ empty bb Max Reps UB Perfectly Gymnastics Push Ups

WARM UP 10’ Groups Dynamics & Mobility STRENGTH A1. Back Squat - 4 x 2 1’ di rest A2. One Arm DB Row – 4 x 5 each arm 1’ di rest prima di ripartire A1 B. Thruster – 5’ EMOM x 3 reps @ climbing WOD 7’ AMRAP 5 Thrusters 5 Burpees MIDLINE Hollow

WARM UP 10’ Groups Dynamics & Mobility WARM UP WOD 3 rounds not for time of: 6 TGU (3dx/3sx) 8 Kip Swing focusing on hollow position 30mt Bear Crawl WOD 7 Rounds for time of: 10 Power Clean 10 Wall Ball