Essentials
A.
Teams of 3
GGTD #1 scaled
9 min cap
1Rep Max Complex
Deadlift
Hang Clean
Front Squat
Shoulder to Overhead

Rest 5 min

GGTD #2 scaled
12min Amrap
6-9-12-15-18-ETC
Ring Pull
Dumbbell Front Squat 35/20

B.
Mobility
Foam Roll Lat x 1 min per side
Banded Hip distraction x 1 min per side
Foam Roll quad x 1 min per side
Lying banded Wall Squat x 2 min

Fitness
A.
Teams of 3
GGTD #1
9 min cap
1Rep Max Complex
Deadlift
Hang Clean
Front Squat
Shoulder to Overhead

Rest 5 min

GGTD #2
12min Amrap
6-9-12-15-18-ETC
Chest to Bar
Dumbbell Front Squat 50/35

B.
Mobility
Foam Roll Lat x 1 min per side
Banded Hip distraction x 1 min per side
Foam Roll quad x 1 min per side
Lying banded Wall Squat x 2 min