WARM UP 10’ Groups Dynamics & Mobility SKILLS HS HOLD and HSPU Strict EMOM 16' Odd 20” HS HOLD against Wall / 2-4 HSPU Strict (for advance athletes, alternate every round

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Bulgarian Split Squat 3 x 8-10 each leg A2- DB Ranegate Rows 3 x 6-8 each arm A3- Parallette

WARM UP 10’ Groups Dynamics & Mobility WL PUSH JERK Cycling 4 X 6-8 reps in cycling, @ climbing weight if technique is good, rest as needed WOD For Time: