WARM UP WOD 3 rounds not for time of: DU 2’ of practice 10 kneeling banded hip thrust MIDLINE 4 rounds of: 3-5 Strict Toes to Bar/Knee to Elbows/Knee to

WARM UP WOD  3 rounds not for time of: 10 Kick Up to Handstand back to the wall 10 Tempo Front Squat @empty bar (down slow/up fast) 10 Hip Swing

WARM UP WOD: 3 rounds not for time 10 Lateral Bear Crawl 10 Face the Wall Squat with stick in OH position and hold 3” sticking point WL Behind the

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 2 20’ AMRAP CONGA LINE STYLE 10 DB Push Press @15/10kg 20 Back Squat from the ground @45/30kg 30 DU

WARM UP 10’ Groups Dynamics & Mobility STRENGTH A1. Strict Chin Ups - 3 x 4 - 6 1’ di rest A2. Ring Rows – 3 x 6 – 8

WARM UP WOD 3 rounds not for time 10 Face the Wall Squat with KB 8 One Arm KB Press bottoms up (4/4) 6 Strict KTE/K2C STRENGTH Deadlift - 4

WARM UP WOD  3 rds not for time Wall Angels 1’ practice positioning and execution 10 Hip Swing hang on bar SKILLS Kipping HSPU practice per 15’   AEROBIC DEVELOPMENT

WARM UP 10’ Groups Dynamics & Mobility WOD  For Time: 50 KB Turkish Get Up, switch arm every 5 reps @16/8kg 100 Sit up 150 Air Squat

WARM UP WOD 30” Handstand Hold back to the wall 1’ DU practice 10 Face the Wall Squat with stick in OH position and hold 3” sticking point STRENGTH Barbell

10’ Groups Dynamics & Mobility TEAM WOD OF 2 5 rounds each members of: 30 Wall Ball @9/7kg 20 Burpees 10 Calories Row