10’ Groups Dynamics & Mobility with: 3-4 Sets of -5 Cal row  -10 Walking Push Up -15 sit up SKILLS Kipping Pull Up WOD: 5 Rounds of: 10 Pull Up

WARM UP 10’ Groups Dynamics & Mobility WL HANG SQUAT SNATCH WOD: 6 Intervals 1’ON, 1’OFF 7 OHS @ 35/20 Kg 7 OTB Burpees

WARM UP EMOM 6-8’: Odd 30” Mountain Climber Even 1-2 Wall Climb GYM STRENGTH & BB STRENGTH A1- Floor Press 4 x 6 A2- Floor Viper 4 x 10-12 WOD

WARM UP 10’ Groups Dynamics & Mobility 3-4 Sets of -8-10 Walking Lunges -8-10 GTOH Plate WOD AMRAP 20’: 6 Pistol alt leg 9 DB Push Press 12 Tuck Crunch

HERO WOD!    SURPRISE

WARM UP 10’ Groups Dynamics & Mobility: EMOM 6 ' Odd 5 Ring Rows Even 5 Face the wall squat GYM STRENGTH A1- Weighted Step Up 4 x 8+8 A2-

WARM UP 10’ Groups Dynamics & Mobility SKILLS HS Hold against wall: practice position and negative portion of the HSPU movement for 15’ WOD: 15’ AMRAP: 20 Wall Ball @

10’ Groups Dynamics & Mobility with: 4 Sets of 8 Burpees –  8 OH Pvc Pipe walking lunges WL PUSH JERK cycling: practice with empty barbell for 10’ EMOM 5’:

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Front Squat 4 x 4 A2- Parallette Push up 4 x 6-8 Rest 60” WOD For time:

WARM UP Group Dynamics & Mobility SKILLS: Rope Climb WOD 10 Rounds of: 10 Burpees plate 10 GTOH Plate @ 20/15 Kg