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WARM UP 10’ Groups Dynamics & Mobility WOD 3 Rounds of: 1’ Max Reps SDHP @ 40/25 Kg 1’ Max Reps Burpees Over the Bar 1’ Max Reps Power Snatch @ 40/25 Kg 1’ Max Reps K2E 1’Rest

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- KB TGU 3 x 5 each side A2- L or Tuck Hold on parallette 3 x 1’ accumulated Rest 60” WOD For time: 10 Rounds of: 10 DBs Push Press @ 20/10 Kg 200mt Run

WARM UP 10’ Groups Dynamics & Mobility SKILLS: KIPPING HSPU EMOM 10’ Odd Kipping HSPU or Kick into Push Up - 5-8 Even 1-leg V Up - 8-10 WOD AMRAP 15’ 500mt Row 20 KB Swing @ 24/16 Kg