WARM UP 10’ Groups Dynamics WL SQUAT CLEAN 20’ to find 1Heavy single of the day WOD Intervals 1’ ON , 1’OFF as needed to finish: 21-15-9 reps of: Hang

WARM UP 10’ Groups Dynamics & Mobility SKILLS HS Hold against wall: practice position and negative portion of the HSPU movement for 15’ WOD: 4 Rounds for time 12 DB

WARM UP 10’ Groups Dynamics & Mobility SKILLS Double Under - Review and Practice for 10’ WOD Every 4’ for 4 Rounds, complete: 400mt Run AFAP 10/15 KB Russian Swing

WARM UP 10’ Groups Dynamics & Mobility WL Push Press Push Jerk WOD 5’ AMRAP: 7 Push Jerk @ 45/30 Kg 12 Box Jump Rest 3’ 5’ AMRAP: 7 Push

WARM UP 10’ Groups Dynamics & Mobility WOD “Fight Gone Bad” 5 Rounds of: 1’ Wall Ball @ 9/6 Kg 1’ SDHP @ 35/25 Kg 1’ Box Jump 1’ Push Press

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 2 Complete 2000 Row (switch as needed) 100 Air Squat (switch as needed) 75 Push Up (switch as needed) 50 Pull Up

WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd 6-8 Face the wall squat Even 6-8 Scapula Restraction GYM STRENGTH & BB STRENGTH A1- Back Squat 5 x

WARM UP: 10’ Groups Dynamics & Mobility with: 4-5 Sets of -15mt Bear Crawl -10 Shoulder Touches in push up position – 45” Jump Rope SKILLS Kipping Ring Dip –

WARM UP 10’ Groups Dynamics & Mobility WL SQUAT SNATCH: EMOM 10’:2-3 resps holding bottom pos for 3” each reps WOD: 4 Intervals 2’ON, 2’OFF 1 Round of Cindy ME

WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6': Odd 20” Bradford Press - Even 6-8 Superman Arch GYM STRENGTH & BB STRENGTH A1- Strict Press 5 x 5 holding