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Gymnastics Skills Pistols review - practice as followed EMOM 15’ Min 1 - Pistols or assisted pistol 2-4 each leg Min2 - HS Hold facing the wall - 20-30” Min 3 - Tuck Crunch - 8-10 WOD AMRAP 12’ 30 Du or 90 SU 7 TTB or K2C 9 Hang Squat Clean #40/30kg

WL - Barbell Cycling EMOM 15’ MIN 1 Power Clean & Push Jerk - 5-7 reps @ light weight MIN 2 12/15 Push Ups MIN 3 20/30 Air Squat WOD For Time: 50 DB Push Press (not Jerk) @ 20/10Kg 1000mt Row

Warm Up Group Dynamics & Mobility SATURDAY TEAM WOD of 3 Rules: 2 members work together, the other rests then switch AMRAP 8’: Member 1 10 Cal Row Member 2 Air Squat Member 3 Rest total score= calories accumulated + reps of air squat -Rest 2’- AMRAP 8’: Member 1 10 Burpees Member 2 Ground