Warm Up Group Dynamics & Mobility WOD: AMRAP 20' 6 Kipping Pull Up 8 FSQ @ 60/40 KG 10 OTB 12 KB Swing @ 24/16 KG

31 HEROS

Warm Up Group Dynamics & Mobility WL Push Press + Push Jerk + Split Jerk fro the ground - 6-8 x 1 + 1 + 1 @ AHAP WOD 4

Warm Up Group Dynamics & Mobility Gymnastics EMOM 15’ Min1 Kipping Pull Up  2-4 reps for quality Min2 Perfect gym push up  6-10 reps Min3 DU practice for 40” Aerobic

Warm Up Group Dynamics & Mobility Gymnastic & Strength A1- Back Squat 5 x 2 @ climbing A2- Plank 5 x 30-40” WOD AMRAP 12’ 14 Alt Arm KB Snatch @ 24/16Kg 14

Warm Up Group Dynamics & Mobility WOD AMRAP 25’ 200mt Run / 250mt Row (aternating) 1 Rope climb or 5-7 strict chin up 200mt Run / 250mt Row (aternating) 10

Warm Up Group Dynamics & Mobility Gymnastic & Strength 4-5 Sets for quality: A1- KB Windmill- 8-10 Reps each leg A2- Cuban Rotation - 8-10 Reps WOD 3 Rounds of:

Warm Up Group Dynamics & Mobility SATURDAY TEAM WOD of 2 All team must complete: In 8’ find 3RM Touch & Go SQUAT CLEAN -Rest 2’- In 8’ AMRAP I

Warm Up Group Dynamics & Mobility Gymnastic & Strength EMOM 18' Odd 5 Back Squat From The Ground @ climbing weight every 2 sets Even 3-5 Burpees Pull Up WOD

Warm Up Group Dynamics & Mobility WL Hang Squat Snatch - 2RM of the day WOD 6 Intervals 1’ ON, 1’ OFF 6 OTB Burpees 6 Hang squat snatch @