Warm Up Group Dynamics & Mobility WL & Gymnastics EMOM 12’ Odd Hang Power Snatch 5 reps in cycling style @ climbing Even TTB Strict 4-6 reps WOD From 10

Warm Up Group Dynamics & Mobility Skills Kipping HSPU or Kick into push up 8-10 x 2-4 reps Wod 12' AMRAP: 12 DB Hang Power Clean & Press @ 20/10

Warm Up Group Dynamics & Mobility Gymnastic & Strength: A1- Strict Press from Rack 5 x 5 @ climbing A2- DB Windmill 5 x 6-8 each side WOD For Time: 10

Warm Up Group Dynamics & Mobility WOD AMRAP 25’ 4 Rounds of: 5 C2B Pull Up 10 Push Up 5 DB Box Overs @ 20/10 Kg -Then- 400mt Run

Warm Up Group Dynamics & Mobility WOD Cash in:200 Abmat then: 10 Rounds for Time of: 10 Wall Ball @ 20/10 Kg 5 Burpees Box Jump

Warm Up Group Dynamics & Mobility SATURDAY TEAM WOD of 3 All team must complete: Cash in: 20 Wall Climb “I go-you go” 100 Push Press @ empty BB 50

Warm Up Group Dynamics & Mobility WL Split Jerk - 2 RM From rack WOD “Grace” 30 Clean & Jerk For Time @ 60/40 Kg - Cap time 6’

Warm Up Group Dynamics & Mobility EMOM 12’ Min1 KB goblet squat 8-10 Min2 Parallette Pass Through - 8-10 Wod For Time: 50 Alt arm DB Snatch @ 20/10 Kg

Warm Up Group Dynamics & Mobility Gymnastic & Strength A1- Back Squat 5 x 5 A2- Weighted Chin Up 5 x 4-6 WOD 3 Rounds of: 500mt Row 21 KB

Warm Up Group Dynamics & Mobility Gymnastic & Strength 4 Sets of: A1- 1 leg Deadlift with KB - 10 Reps each leg A2- HS Hold against wall - 20-30”