WARM UP 10’ Groups Dynamics & Mobility with: 3-4 Sets of -8-10 Down&Up (burpees straight arms) -6-10 Good Morning empty bb WL GYM STRENGTH & BB STRENGTH A1- Deadlift 4 x 3 A2- Chin Up 4 x 6-8 holding chin over the bar 2” WOD 9-15-21 Reps of: Deadlift @ 70/50 Kg Lateral Burpees

WARM UP 10’ Groups Dynamics & Mobility WOD 5 Rounds of: 1’ ME Wall Ball @ 9/6 Kg 1’ ME Push Press @ 20/15 Kg 1’ ME Double Unders 1’ ME Tuck Hold on parallette 1’ Rest

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 2 10 rounds of (5 each member): 100mt 2KB Farmer Carry @ 24/16 Kg 5 Hang Power Snatch @ 40/20 Kg 10 Back Rack Walking Lunges 40/20 Kg 15 Sit Ups - Members switch every rounds

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 10 Power Clean & Push Jerk @ 40/25 Kg

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 4 Rounds, rest 1:1 250mt Row 10 TTB/K2C 15 1 Arm KB swing (alt arm every rep) @ 24/16 Kg

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