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WARM UP: 10’ Groups Dynamics & Mobility GYMNASTICS SKILLS Pistols For Advanced : EMOM 8 Odd Pistol / assisted Pistol - 3-4 each leg Even Lateral Side Plank - 30” + 30” WOD: For Time: 600mt Run 30 Alt Leg Front Rack Lunges @ 50/35 Kg 15 KB Swing @ 24/16 Kg 400mt Run 20 Alt

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: 5 Sets of: A1- Back Squat - 6 reps A2- Strict TTB or K2E -6-8 reps WOD: 15’ AMRAP of: 20/15 Cal Row 12 DB Hang Power Clean @ 20/10 Kg 9 DB Push Press @ 20/10 Kg 6 DB Burpees @ 20/10 Kg

WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: -Cash In: 50 Partner ball pass sit up (facing each other) @ 9/6 Kg 10 Rounds each member, I GO-YOU GO every round 100mt Run with medball on shoulder @ 9/6 Kg 10 Wall Ball @ 9/6 Kg -Cash out: 50 Partner ball pass