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 100mt DB Farmer Carry

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- Strict Pull up 4 x 6-8 WOD 4 Rounds of: 15 Cal Row 15 Pull Up rest 1’ between rounds

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 @ 9/6 Kg 10 Hang Power Snatch @ 40/25 Kg

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’: 5-7 Reps @ light weight focus on pace WOD: 4 Intervals 2’ON, 1’OFF 5 Power Clean @ 50/35 Kg 7 TTB/TTR 9 Box Jump

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: 100 DU/300SU 30 DB Thruster @ 25/15 kg 400 mt Run

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

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 2: Complete: Cash In: 1-arm farmer carry with KB 24/16 Kg 200mt each member 50 SDHP 40 K2E 50 Box Jump Overs 40 GHD Sit ups 50 SDHP - One members work at a time

WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd Double Under Practice Even 6-8  Gym Push Ups GYM STRENGTH & BB STRENGTH A1- KB 1 Leg Deadlift 4 x 10-12 each leg” A2- Strict Ring Dip 4 x 6-10 Rest 90” WOD AMRAP 15’ 2-4-6-8 OHS @ 35/20Kg 8 K2C/E 10 Box Jump

WARM UP 10’ Groups Dynamics & Mobility SKILLS KB SNATCH - Review and practice for 15’ WOD: For Time: 10 KB Snatch alt arm @ 24/16 Kg 15 Squat Clean 40/25 Kg 10 KB Snatch alt arm @ 24/16 Kg 15 Power Clean 40/25 Kg 10 KB Snatch alt arm @ 24/16 Kg