MURPH!

Warm Up Group Dynamics & Mobility WL & Gymnastics EMOM 12’ Odd: OHS From the ground - 5 reps @ climbing Even: Ring Dip Strict 4-6 reps WOD 30-20-10 reps of: alt arm DB snatch @ 20/15 Kg cal row

Warm Up Group Dynamics & Mobility Gymnastics EMOM 12’ Min 1 - TTRing 6-8 Min2 - HS Hold facing the wall - 20-30” Min 3 - Lateral Side Plank - 20”+20” Wod For Time: 21 Power Clean @ 50/35 Kg 400mt Run 15 Push Press @ 50/35 Kg 400mt Run 9 Power clean & Push

Warm Up Group Dynamics & Mobility WOD 5 Rounds of: 1’ME Burpees Plate @ 20/15 Kg 1’ME Front Rack Plate Lunges @ 20/15 Kg 1’ME Abmat Sit Up 1’ME DU 1’Rest

Warm Up Group Dynamics & Mobility Gymnastic & Strength: A1- Deadlift- 5 x 5 A2-C2B/Pull Up Strict 5 x ME WOD 4 Intervals 90”ON, 90”OFF AMRAP 7 K2E 7 KB SDHP @ 24/16 kG 7 Box Jump

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 Rounds for time: 20 Deadlift @ 80/55 Kg 30 Abmat Sit Ups

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 Capacity 500mt Row 400mt Run 250mt Row 200mt Run -no rest b/w row and run, rest 120” after whole round then repeat

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 KB Front Rack Lunges 7 HSPU or 5 Walking Push Up