dynamic movement prep
Group warm up
Double emom 14 minutes
Odd 5 strict pull ups (weighted if necessary
Even 5 strict dips (weighted if necessary
Wod
Max amrap
4 minutes wall ball
Rest
Max amrap
3 minutes on swings 1.5/1.0
Rest
Max amrap
2 minutes rower (calories)
Rest
Max amrap
1 minute burpees to a plate
Mad mobi
Knee on the wall
Press ups
Pigeon
Thoracic ext on the wall