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WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Back Squat 4/5 x 5 holding bottom pos 3” A2- KE2 Strict – 4/5 x 6/8 A3- Superman hold - 4/5 x accumulated 1' Rest 60” WOD For Time: 30-20-10 Reps/Cal: Deadlift @ 80/50kg Cal Row

WARM UP 10’ Groups Dynamics & Mobility WL PW CLEAN& PUSH JERK – Daily RM in 20' WOD: 3 Rounds of: 10 Pw Clean&Push Jerk@ 40/30kg 10 Pull up 10 Bar facing Burpees

WARM UP 10’ Groups Dynamics & Mobility GYM SKILLS Rope Climb WOD: AMRAP 12' 200mt Run/ 250mt row (alternating every rd) 50mt Walking Lunges