Warm Up Group Dynamics & Mobility WL A-Snatch Deadlift + Snatch Pull - 3 + 3 x -5 @ climbing B- Snatch Balance - 6 x -5 @ holding bottom pos 5” every rep WOD 5 Intervals 1’30” ON 1’30” OFF 200mt Run ME Burpees

Warm Up Group Dynamics & Mobility Gymnastic & Strength 4 Sets of: A1- Snatch Grip Strict Press Behind Neck (taken from the ground) reps 6-8 A2- Strict C2B/pull up reps 3-6 WOD 3 Rounds For Time: 30 alt arm DB Snatch @ 20/10 Kg 20 alt leg pistols/ globlet squat 10 HSPU strict or  push up

Warm Up Group Dynamics & Mobility WOD For Time: 40 DUs/ 100 SUs 5 Rounds of Cindy 40 DUs/ SUs 4 Rounds of Cindy 40 DUs/100 SUs 3 Rounds of Cindy 40 DUs/ 100 SUs 2 Rounds of Cindy 40 DUs/ 100 SUs 1 Rounds of Cindy

Warm Up Group Dynamics & Mobility Gymnastics: Skills Ring Muscle Up ONLY FOR ADVANCED EMOM 8’: 1-3 Mu/Mu Transition WOD 12’ AMRAP: 12 Deadlift @70/50 Kg 6 OTB Burpees 3 Hang Power Clean @70/50 Kg

Warm Up Group Dynamics & Mobility Gymnastic & Strength 4 Sets of: A1- Front Rack Lunges - 6 reps each leg @ climbing A2- Tuck hold hanging on bar - 20” accumulated A3- GHD Hip extension - 10 reps WOD 21-15-9-6-3 Reps for time of: Power Snatch @ 40/30 Kg K2E / K2C

Warm Up Group Dynamics & Mobility SATURDAY TEAM WOD of 2 All team must complete: Cash in: 100 Wall Ball I go-you go every 10 reps @ 9/6 Kg 5 Rounds - I go you go as needed 30 Push Press @ 50/35 Kg 30 Cal Row Cash in: 100 Wall Ball I go-you go

Warm Up Group Dynamics & Mobility WL & Gymnastics EMOM 10’ Odd Power Clean - 3 reps in cycling style @ climbing weight Even Strict Chin Up - 3-5 reps WOD 10 Rounds of: 5 Front Squat @ 60/40 Kg 5 OTB Burpees 5 KB Swing @ 32/24Kg

Warm Up Group Dynamics & Mobility MIDLINE 5 Sets for quality: 20” Plank 20” Mountain climber 20” Side Plank DX 20” Mountain climber 20” Side Plank SX 20” Mountain climber WOD AMRAP 10’ 250mt Row 7 Deadlift @ 85/55Kg

Warm Up Group Dynamics & Mobility Gymnastic & Strength A1- Back Squat 5 x 3 with 3” hold bottom pos A2- Strict K2E 5 x 8 WOD 12’AMRAP: 21 Sit up 14 DB Lunges @ 15/10 kg 7 Power Snatch @ 60/40 Kg

Warm Up Group Dynamics & Mobility WOD For Time: 100 Box jump Over 80 Tuck Crunch 60 medball Clean @ 9/6Kg 40 Push up h/off 20 Burpees

Warm Up Group Dynamics & Mobility Strength A1- Push Press Behind neck 5 x 5 @ climbing A2- Ring Row 5 x 10 WOD Ladder down 10- 9-8-7-6-5-4-3-2-1 reps of: Power Clean @ 50/35 Kg Push Jerk @ 50/35 Kg

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

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 Muscle Clean @ 40/25 Kg 200mt Run / 250mt Row (aternating) 15 Wall Ball @ 9/6 Kg 200mt Run / 250mt Row (aternating) 20 tuck

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: 21 Box Jump 15 Burpees 9 OHS @ 60/40 Kg

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 go, you go every round 12 Thruster @ empty BB 8 k2e -Rest 2’- In 8’ AMRAP I go, you go every round 15mt bear

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 6’ AMRAP Ladder Up 3,6,9,12.. Wall Ball @ 9/6 Kg KB Swing 24/16 Kg Air Squat

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 @ 40/25 kg ME DU/SU

Warm Up Group Dynamics & Mobility Gymnastics EMOM 12': odd 3-5 strict TTB even 30''-40'' superman hold WOD 3 Rounds of: 400mt Run 15 Power Clean & Press @ 40/25 Kg

Warm Up Group Dynamics WOD For Time: 100 Lunges 50 Cal Row 80 Abmat Sit ups 50 Cal Row 60 Step up 50 Cal Row

Warm Up Group Dynamics & Mobility WOD 6 Intervals 3’ON, 2’OFF AMRAP 6 Push up h/off 8 C2B or pull up 12 KB Russian Swing @ 24/16 kg

Warm Up Group Dynamics & Mobility TEAM WOD All team must complete switching every round: 6’AMRAP: 10 OHS @ empty BB 12 sit ups -Rest 2’- 6’AMRAP: 100mt Run 6 Burpees Box Jump Overs -Rest 2’- 6’AMRAP: 3 Wall climb 6 TTB -Rest 2’- 6’AMRAP: 6 DB Burpees @ 20/15 Kg 6 DB Front Squat @