WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd 20'' Mountain Climber Even 8-10 Good Morning empty barbell GYM STRENGTH & BB STRENGTH A1- KB 1 Leg Deadlift

10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd 8-10 Shoulder Shrugh in push up position Even 5-7 Facing the wall squat SKILLS Rope Climb for 10’ WOD: 4 Rounds of:

10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd 3-5 walking Push Ups Even 6-8 V Ups WL POWER SNATCH cycling: practice with empty barbell for 10’ EMOM 5’: 5-7

WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’: Odd 5-7 Scapula Retraction Even 20” Bedford Press with empty barbell GYM STRENGTH & BB STRENGTH A1- Weighted Chin Up

WARM UP 10’ Groups Dynamics & Mobility WOD Open Wod 15.4

WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd Double Under Practice Even 4-6 Perfect Gym Push Ups GYM STRENGTH & BB STRENGTH A1- Back Squat holding bottom

WARM UP 10’ Groups Dynamics & Mobility with:   EMOM 6-8’ Odd 5-7 Ring Row feet on floor Even 30” Plank Hold SKILLS Kipping Pull Up – practice for 15’

WARM UP Groups Dynamics & Mobility with: EMOM 8 8 Burpees SKILLS KB Turkish Get Up WOD: 5 Intervals 1’30”ON, 1’30”OFF 4 KB TGU alt arm every 2 reps ME Double

WARM UP 10’ Groups Dynamics & Mobility with: 3-4 Rounds of: Odd 7 Scapula Retraction Even 7 Good Morning GYM STRENGTH & BB STRENGTH A1- Body Rows 4 x 8-10 Rest

WARM UP 10’ Groups Dynamics & Mobility WOD Open Wod 15.5