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

Warm Up Group Dynamics and Mobility TEAM WOD With a Conga – line style, Each member of the team must complete 3 Rounds of: 15 Box Jump Overs 20mt  Bear Crawl @15/7,5kg

WARM UP WOD 3 rounds not for time 3 Wall Climb 5 Pull Ups/Ring Row 10 Face the Wall Squat with stick in OH position and hold 3” sticking point

WARM UP WOD 3 rounds not for time 2 TGU 5 Back Extension 1’ DU practice WEIGHTLIFTING A. Snatch Lift Off + Hang Power Snatch - 5 x 1 +

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

WARM UP WOD 3 rounds not for time 10 Face the Wall Squat with stick in OH position and hold 3” sticking point 10 One Arm KB Press  (5/5) 15

WARM UP WOD 3 rds not for time Wall Angels 1’ practice positioning and execution 10 Hip Swing hang on bar SKILLS Tripod Headstand practice 15’ AEROBIC DEVELOPMENT Row 250m Sprint

TEAM WOD OF 2 20’ AMRAP - 5 Pull Up/ Ring Row 5 Burpees 10 Strict KTC 20 Walking Lunges @bodyweight - each mate complete one full rounds then switch