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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WARM UP WOD 30m Bear Crawl 10 Knee to Chest 10 Face the Wall Squat with stick in OH position and hold 3” sticking point STRENGTH Bench Press – 4

3 rounds not for time 10 KB Russian Swing 10 Ghd Sit Ups 14’ EMOM odd - 5 Push Press even – 5 Deadlift WOD “ Annie” 50 – 40

WARM UP 10’ Groups Dynamics & Mobility STRENGTH Front Squat – 4 x 6 – 8 1’ di rest Barbell Cuban Press – 4 x 10 – 12 WOD For

3 rounds not for time 4 TGU alternatine 10 Hip Swing hang on bar 10 Face the Wall Squat with stick in OH position and hold 3” sticking point WOD

3 rounds not for time 30 Mountain Climber DU 1’ practice Superman Hold 30” AEROBIC DEVELOPMENT Row 500m 2’ rest 750m 3’ rest 1000m 3’ rest 750m 2’ rest 500m