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”

Warm Up Group Dynamics & Mobility WOD 6 Rounds of: 30” Max DU 30” Rest 30” Max Push Up 30” Rest 30” Max Air Squat 30” Rest 30” Max Down

Warm Up Group Dynamics & Mobility SATURDAY TEAM WOD of 2 All team must complete: Cash in: 60 Cal Row (alternating every 10) 3 Rounds, switching as needed: 15 K2C

Warm Up Group Dynamics & Mobility WL A-Snatch Deadlift + Snatch Pull - 3 + 3 x -5 @ climbing B- Snatch Balance - 6 x -5 @ holding bottom

Warm Up Group Dynamics & Mobility Gymnastic & Strength 4 Sets of: A1- Snatch Grip Strict Press Behind Neck (taken from the ground) reps 6-8 A2- Strict C2B/pull up reps 3-6

Warm Up Group Dynamics & Mobility WOD For Time: 40 DUs/ 100 SUs 5 Rounds of Cindy 40 DUs/ SUs 4 Rounds of Cindy 40 DUs/100 SUs 3 Rounds of

Warm Up Group Dynamics & Mobility Gymnastics: Skills Ring Muscle Up ONLY FOR ADVANCED EMOM 8’: 1-3 Mu/Mu Transition WOD 12’ AMRAP: 12 Deadlift @70/50 Kg 6 OTB Burpees 3