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WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 2, switch as needed Cash In : 30 SYNC GTOH Plate 5 Rounds of: 30 Bar Facing Burpees 30 Hang Power clean @ 50/35 Kg 30 Box Jump Cash out : 30 SYNC GTOH Plate

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Push Press- 5 x 5 @ climbing hold top pos 3” A2- Strict TTB - 5 x 6 Rest 60” WOD 7 Rounds for time 5 Deadlift @ 85/50 Kg 7 Kipping Pull Up 9 Sit up

WARM UP 10’ Groups Dynamics & Mobility GYM 4 Rounds 3-5 strict pull up 1 parallette push up+ 2 parallette pass-through WOD 100 MB clean 20/14 lbs every minute 5 (W) / 7 (M)push up