WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Back Squat 6 x 3 @ climbing weight A2-  GHD Hip extension  6 x 6-8 Rest 90”

WARM UP 10’ Groups Dynamics & Mobility WOD 30’ AMRAP 800mt Run -then- 3 Rounds of: 10 Wall Ball @ 9/6 Kg 12 Burpees Plate 20 DU (or 50 SU)

WARM UP 10’ Groups Dynamics & Mobility WL SQUAT SNATCH – EMOM 12’ 2-3 Reps @ climbing weight holding  bottom pos 3” each rep WOD 75 OHS for time @

WARM UP 10’ Groups Dynamics & Mobility GYM KIPPING PULL UP EMOM 12’ Odd 3-6 Kipping Pull Ups Even 10-12 KB Russian Swing WOD AMRAP 14’ 5 TTB 7 Hang

WARM UP 10’Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Front Squat holding bottom pos 3” 5 x 4 A2- Pike Push Ups 5 x 5-8 A3- Side Plank

WARM UP 20’ Groups Dynamics & ROW Drills WOD 1-Aerobic Development 4-5 x 500mt Row Rest 1:1 2-TABATA (8 x 20” ON,10” OFF) Wall Ball @ 9/6 Kg

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Chin Ups 4 x 6 A2- Strict Press Behind Neck 4 x 10 Rest 60” WOD AMRAP 10’

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD, I go-you go as needed: In 12’ establish 1 RM of the following complex 1 Power Clean & 2 Front Squat -no

WARM UP 10’ Groups Dynamics & Mobility WL PUSH PRESS + PUSH JERK + SPLIT JERK From the ground 8 x 1+1+1 @ climbing weight Wod: Grace: 30 Clean &

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 3, switch as needed Cash In: 75 Thruster @empty bar WOD 5 Rounds of: 30 Burpees 30 One-DB Box Overs