WARM UP 10’ Groups Dynamics & Mobility GYM: Strict Ring Dip & Kipping Ring Dip EMOM 12' Odd: 3-5 Strict/Kipping Ring Dip (alternating every set – for beginner Top & Bottom position Hold for 5-10” each) Even: 10 Flutter Kick (each leg) WOD 3 Rounds of: 21 SDHP @ 40/25 Kg 12 Front Rack Lunges @

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 2 Complete: 200 KB Swing@ 24/16 Kg 100 Cal Row 200 Plate GTOH @ 20/15 Kg