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

Warm Up Group Dynamics & Mobility Gymnastic & Strength 4 Sets of: A1- Front Rack Lunges - 6 reps each leg @ climbing A2- Tuck hold hanging on bar -

Warm Up Group Dynamics & Mobility SATURDAY TEAM WOD of 2 All team must complete: Cash in: 100 Wall Ball I go-you go every 10 reps @ 9/6 Kg 5

Warm Up Group Dynamics & Mobility WL & Gymnastics EMOM 10’ Odd Power Clean - 3 reps in cycling style @ climbing weight Even Strict Chin Up - 3-5 reps

Warm Up Group Dynamics & Mobility MIDLINE 5 Sets for quality: 20” Plank 20” Mountain climber 20” Side Plank DX 20” Mountain climber 20” Side Plank SX 20” Mountain climber

Warm Up Group Dynamics & Mobility Gymnastic & Strength A1- Back Squat 5 x 3 with 3” hold bottom pos A2- Strict K2E 5 x 8 WOD 12’AMRAP: 21 Sit

Warm Up Group Dynamics & Mobility WOD For Time: 100 Box jump Over 80 Tuck Crunch 60 medball Clean @ 9/6Kg 40 Push up h/off 20 Burpees