WARM UP 10’ Groups Dynamics & Mobility WARM UP WOD 3 rounds not for time of: 6 TGU (3dx/3sx) 8 Kip Swing focusing on hollow position 30mt Bear Crawl WOD

WARM UP 10’ Groups Dynamics & Mobility STRENGTH A1. Back Squat - 4 x 2 1’ di rest A2. One Arm DB Row – 4 x 5 each arm 1’

WARM UP 10’ Groups Dynamics & Mobility STRENGTH A1. Bench Press – 4 x 5 1’ di rest A2. Strict Chin Up – 4 x 5 1’ di rest prima

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 2 For time: 100 Power Clean 1500m Row 100 Burpees - one mate work a time - switch every minute

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WARM UP WOD 3 rounds not for time of: 10 Face the Wall Squat with stick in OH position and hold 3” sticking point 10 Dog Up & Dog Down

WARM UP WOD 3 rounds not for time of: Wall Angels 2’ practice positioning and execution 10 – 15 Hip Swing hang on bar 20’ EMOM odd – 5 Deadlift

WARM UP WOD 20 TGU alternating not for time STRENGTH A1. Back Squat – 3 x 6 1’ di rest A2. Strict Chin Up – 3 x 3 - 5

WARM UP WOD 3 rounds not for time of: DU 2’ of practice 10 Face the Wall Squat with stick in OH position and hold 3” sticking point AEROBIC DEVELOPMENT

WARM UP WOD 3 rounds not for time of: 10 Lateral Bear Crawl (5dx/5sx) 20” Hollow Body Hold STRENGTH Power Clean – 5 x 5 WOD 2 rounds of: 3’