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WARM UP WOD 2 rounds not for time 200m Run 10 Sit Up 10 Hip Extension 250m Row 10 Push Ups 10 Jumping Pull Ups STRENGTH A1. Back Squat –

3 rounds not for time Wall Angels 2’ practice positioning and execution DU 1’ practice 16’ EMOM odd - 8 DB Lunges (4/4) even – 8 One Arm DB row

WARM UP 10’ Groups Dynamics & Mobility STRENGTH Deadlift - 4 x 5 – 7 WOD 12’ AMRAP of: 10 Wall Ball 8 Sit Up 6 Ring Rows

WARM UP WOD 3 rounds not for time 20m Bear Crawl 10 Backward Walking Lunges 5 GHD SIt Ups WOD 20’ AMRAP 5 Over the box Jumps 10 KB Swings

WARM UP WOD 3 rounds not for time 10 Face the Wall Squat with stick in OH position and hold 3” sticking point 10 Kneeling Banded Hip Thru 10 Hip

TEAM WOD OF 2 2K Row switch every minute then 10 rounds of: 10 DB Thruster 10 Burpees - switch every round

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WARM UP WOD 3 rounds not for time of: 10 OHS narrow grip 10 Dog Up & Dog Down STRENGTH A1. Front Squat – 4 x 3 A2. One Arm

WARM UP 10’ Groups Dynamics & Mobility STRENGTH 10’ EMOM of: odd – 6/8 Dip even – 3 Deadlift WOD For time : 20 Deadlift 200m Run 15 Deadlift 400m Run 10