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’

WARM UP 10' Groups Dynamics & Mobility Team WOD OF 2 10' AMRAP OF: 5 Push ups 10 sit ups 200 mt run together 5' Rest 10' AMRAP 5 Pull

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WARM UP WOD 3 rounds not for time 3 pull ups 5 dog up & dog down 10 face The wall squat with Stick in OH position and Gold 3"

WARM UP WOD 3 rounds not for time 2 TGU 5 Back Extension 1’ DU practice 16’ EMOM odd - 6 /8 Back Squat even – 40” Plank on Elbows

WARM UP 10’ Groups Dynamics & Mobility STRENGTH A1. Bench Press - 3 x 6 – 8 1’ di rest A2. Ring Rows – 3 x 6 – 8 1’

WARM UP WOD 3 rounds not for time 10 Face the Wall Squat with stick in OH position and hold 3” sticking point 10 One Arm KB Press bottoms up

WARM UP WOD 3 rds not for time Wall Angels 2’ practice positioning and execution 10 Snatch Grip Press btn + OHS STRENGTH Front Squat - 4 x 5 WOD

TEAM WOD OF 2 50 Pull Ups 100 Wall Ball 150 Deadlift 100 Wall Ball 50 Pull Ups - I Go You Go

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