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WARM UP 10’ Groups Dynamics & Mobility GYM: KIPPING PULL UP EMOM 10’ Odd 4 KIPPING PULL UP Even 10-12 V Ups WOD AMRAP 14’ 250mt Row /200 for woman 7 Deadlift @ 80/55Kg 12 Wall Ball UB @ 20/14 lbs

WARM UP 10’ Groups Dynamics & Mobility WL SQUAT SNATCH EMOM 12’- 3-2-1 Reps @ across weight WOD 5 Rounds of: 12 OHS @ 45/30 15 Push Up h/off 40 DU or 80 SU

WOD: Team Wod of 2: only one partner working at a time, complete rounds of 50-40-30-20-10 KB Swing 24/16 Thuster 40/25 rest 2' KB SDHP 24/16 Sit Up