WARM UP: 10’ Groups Dynamics & Mobility GYMNASTICS SKILLS: KIPPING HSPU FOR ADVANCED EMOM 10’ Odd KIPPING HSPU 3-4 Even Double Unders practice for 30” WOD: 3-6-9-12-15 Reps of: Hang Power Snatch

WARM UP: 10’ Groups Dynamics & Mobility WL Split Jerk From Rack - 3 x 6-8 sets @ climbing WOD: AMRAP 10’ 10 STOH @ 50/35 Kg 10 Box jump

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: A1- Front Squat 5 x 5 holding bottom pos 3” @ climbing WOD: For Time: 30 OHS @ 40/30

WARM UP: 10’ Groups Dynamics & Mobility MIDLINE 3 Sets not for time: 25 Abmat sit ups 20 Mountain Climber 30”+30” Lateral side plank AEROBIC CAPACITY ROW: 3X 3' ON 3'

WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: Complete as a team, switch as needed 120 Med Ball Clean @ 9/6 Kg 600mt KB Farmer carry @

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH A1- Back Squat 4 x 3 A2- Strict Ring Dip 4 x 4-6 WOD: AMRAP 15’ 8 Burpees 10 Hang Power Clean

WARM UP: 10’ Groups Dynamics & Mobility GYMNASTICS 12' EMOM Min 1 - 3 Strict K2C + 2 Strict K2E + 1 Strict TTB Min 2 - Parallette pass Through

WARM UP: 10’ Groups Dynamics & Mobility WOD 6 Intervals 2’ON, 2’OFF 200mt Run 15 Medball Clean / Wall Ball (alternating every rd) @ 9/6 Kg ME Sit Up / Push

WARM UP: 10’ Groups Dynamics & Mobility WL A-Squat Clean -1RM in 12’ B-Squat Clean -Touch & Go 3 x 6 @ 50-60% 1RM Just found WOD: AMRAP 10’ 50

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: A1- Weighted Strict Pull Up 4 x 3 reps A2- Step Up with DB 4 x 8-10 WOD: 5