WARM UP – MOBILITY
3-4 mins Dynamic
Shoulder openers, bird dogs, glute bridges etc.WOD A
3 tri-sets:
Max Strict HSPU’s
Max Strict Pull-ups
(3 D-ball cleans to shoulder + 50′ bear hug carry) x2
-rest 2 mins-

-Use a progression that allows for at least 6-8 reps first round of gymnastics
-Group up and share a d-ball as needed, everyone start on HSPU’s, stagger start by 1-1:30 minsWOD B
DANCING WITH THE DEVIL
15 min partner AMRAP, alt. complete rounds:
6 Devil Press 2 x 50/35lb
12 Box jump overs 24/20″

-Each round should be a sprint
-Score = total team roundsOptional Conditioning
Easy pace 3km row or ski, or 6km bike