**Groundwork**

Saturday

9 Fundamental movements

- Air Squat

- Front Squat

- Over Head Squat

- Back Squat

**Break**

- Strict Press

- Push Press

- Push Jerk

**Break**

- Hang Power Clean

- Hang Power Snatch

WOD

12 Min amrap

3 Ring Rows

6 Push Ups

9 Air Squats