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WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Ring Row - 4 x 10 A2- Back Squat - 4 x 5 A3- Superman Hold 4 x 30'' WOD AMRAP 10' 7 Deadlift @ 80/55 Kg 9 Pull Up 21 Abmat Sit Ups

WARM UP 10’ Groups Dynamics & Mobility WL Hang Power Clean - 2RM of the day in 12’ WOD: 15-9-6-3 Reps of: Push Up h/off Hang Power Clean @ 60/40Kg Box Jump

WARM UP 10’ Groups Dynamics & Mobility GYM: SKILLS: SKIN THE CAT WOD: 5 Rounds of: 14 Alt arm KB Snatch @ 24/16 Kg 40 DU or 120 SU