WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’

Odd Double Under Practice

Even 5-7 Face the wall squat

GYM STRENGTH & BB STRENGTH

A1- Front Squat holding bottom position 3” 4 x 4

A2- Parallette Push Up (on knees if needed) 4 x 6-10 Rest 90”

WOD Ladder:

10-9-8-7-6-5-4-3-2-1 Ball Clean @9/6Kg

1-2-3-4-5-6-7-8-9-10 Parallette Pass Through