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Warm Up Group Dynamics & Mobility Midline: 3 sets of: 20 Sit Up - 20 Tuck Crunch- 20 Mountain Climber Rest 60' between rounds WOD From main site: 40-30-20-10 TTB or K2C Wall Ball @ 9/6 Kg

Warm Up Group Dynamics & Mobility Gymnastic & Strength A1- Front  Squat 4 x 5 @ climbing A2- Ring Rows 4 x 10 A2- Lateral Side Plank 4 x 30” each side Aerobic Capacity: 5 x 1':30'' ON - OFF (Max calories)

Warm Up Group Dynamics & Mobility Gymnastics EMOM 15’ Min1  C2B or Kipping Pull Up  - 3-6 reps Min2 Gymnastic Push Up 10/ for advanced HSPU Strict - 5-7 reps Min3 Goblet Squat 12/ for advanced Pistols -3-4 reps each leg WOD AMRAP 10’ 10 KB Swing @ 32/24 Kg 10 C2B or Pull Up