Warm Up
Group Dynamics & Mobility
Gymnastic & Strength
4 Sets of:
A1- Front Squat hold bottom pos 3” – 6-5-4-3 reps @ climbing
A2- Weighted Chin Up – 4-6 reps

WOD
AMRAP 5’
Ladder Up 3-6-9-12-… of:
Wall Ball @ 9/6 Kg
KB Swing @ 24/16 Kg
Box Jump Overs
-rest 5’-
AMRAP 5’
Ladder Up 3-6-9-12-… of:
Wall Ball @ 9/6Kg
KB Swing @ 24/16 Kg
Box Jump Overs