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WARM UP 10’ Groups Dynamics & Mobility STRENGTH A1- Push Press Behind Neck SN Grip 4 x 6 A2- GHD Sit Ups 4 x 10 A3- Side Plank on Hands 4 x 20-30” each side Rest 60” WOD 5 Rounds of: 15 OTB burpees 10 Power Snatch @ 50/35 Kg

WARM UP 10’ Groups Dynamics & Mobility WOD AMRAP 25’ 750mt Row/800mt Run -then- 4 Rounds of: 12 Walking Lunges 12 Broad Jump 12 KB Russian Swing @ 24/16 Kg

WARM UP 10’ Groups Dynamics & Mobility STRENGTH  A1- Strict Chin Up 5 x 5 A2- Front Squat- 5 x 5 Rest 60” WOD 4 Intervals 2’ON, 2’OFF AMRAP 30 DU or 50 SU 10 Med Ball Clean @ 9/6 Kg 5 C2B or Pull Ups