WARM UP 10’ Groups Dynamics & Mobility STRENGTH Deadlift - 4 x 5 – 7 WOD 12’ AMRAP of: 10 Wall Ball 8 Sit Up 6 Ring Rows

WARM UP WOD 3 rounds not for time 20m Bear Crawl 10 Backward Walking Lunges 5 GHD SIt Ups WOD 20’ AMRAP 5 Over the box Jumps 10 KB Swings

WARM UP WOD 3 rounds not for time 10 Face the Wall Squat with stick in OH position and hold 3” sticking point 10 Kneeling Banded Hip Thru 10 Hip

TEAM WOD OF 2 2K Row switch every minute then 10 rounds of: 10 DB Thruster 10 Burpees - switch every round

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WARM UP WOD 3 rounds not for time of: 10 OHS narrow grip 10 Dog Up & Dog Down STRENGTH A1. Front Squat – 4 x 3 A2. One Arm

WARM UP 10’ Groups Dynamics & Mobility STRENGTH 10’ EMOM of: odd – 6/8 Dip even – 3 Deadlift WOD For time : 20 Deadlift 200m Run 15 Deadlift 400m Run 10

WARM UP WOD 3 rounds not for time of: Shrug Up/Down Hang on Bar 10 – 15 Hip Swing hang on bar TEAM WOD OF 2 20’ AMRAP 30 DU 3

WARM UP 10’ Groups Dynamics & Mobility STRENGTH A. Back Squat – 4 x 4 B. KB Thrusters – 5’ for max reps WOD 3 rounds for time: 500m Row

WARM UP WOD 3 rounds not for time of: 10 Burpees 4 TGU (2DX+2SX) STRENGTH A. Strict Press + Push Press – 5 x 1 + 3 WOD 4 RFT 20