WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD: “Team Helen” – team of 2 6 rounds to complete, partners switch every rounds : 400m Run 21 KB Swing 12

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WARM UP 10’ Groups Dynamics & Mobility STRENGTH A.1 Deadlift – 3 x 5 on the minute A.2 Shoulder Press – 3 x 5 on the minute GYM 10’ EMOM

WARM UP 10’ Groups Dynamics & Mobility SKILLS Rope Climb STRENGTH A1. Ring Rows – 3 x 5 - 7 A2. Bench Press – 3 x 5 WOD For time:

WARM UP 10’ Groups Dynamics & Mobility WARM UP WOD 3 rounds not for time of: 6 TGU (3dx/3sx) 8 Kip Swing focusing on hollow position 30mt Bear Crawl WOD

WARM UP 10’ Groups Dynamics & Mobility STRENGTH A1. Back Squat - 4 x 2 1’ di rest A2. One Arm DB Row – 4 x 5 each arm 1’

WARM UP 10’ Groups Dynamics & Mobility STRENGTH A1. Bench Press – 4 x 5 1’ di rest A2. Strict Chin Up – 4 x 5 1’ di rest prima

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 2 For time: 100 Power Clean 1500m Row 100 Burpees - one mate work a time - switch every minute

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WARM UP WOD 3 rounds not for time of: 10 Face the Wall Squat with stick in OH position and hold 3” sticking point 10 Dog Up & Dog Down