Group Warm up
10 minute Clock (amrap)
60s machine
10 scorpions
10 cossack squats
10 dislocations
10 dislocations reverse grip
10 lunges
Strength-
Mad cow lunges week 2
Skill -
10 min OTM - 6-9 Toes to BAR
Kipping tekkers (same as last week)
OTM x 10 mins 1- 10 janda sit ups - 2- 30s hollow hold
WOD
21-15-9
Front squats 60/40
3 rope climbs after each set
Team version Pairs
30-20-10
Front squats
6 Rope climbs after each
