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WARM UP WOD 4 rounds not for time 20m Backward Bear Crawl 10 Backward Walking Lunges STRENGTH Bench Press - 7 X 3, tempo 33x1, rest as needed WOD 12’ AMRAP 200mt Run 7 Front Squat @60/40kg 7 Burpees 7 Toes-to-Bar

 WARM UP DOUBLE TABATA (8’ in total, 20”ON, 10”OFF) Alternating Jumping Jack and Mountain Climber WL Hang Squat Snatch + Hang Power Snatch - 6X 1+ 1, rest as needed WOD AMRAP 15’ 6 KB Snatch Alt arm @20/12kg 12 KB Swing 24 Double Unders

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 2 –I go, You go, as needed 3 Rounds of: 30 Cal Row 30 KB Swing @24/16 30 Wall Ball @9/7kg 30 OH Plate Walking Lunges @20/10kg 30” Superman hold