1) WARM-UP: 2 Rounds

10 x OH Plate Lunges

20 x Russian Twists

10 x C-Swings

2) Gymnastics: Alt. EMOM 10

Pistols x 6-10

T2B x 5-10

—2min rest—

3) Conditioning: 8 min

3 min max distance Row/Ski/AAB

2 min rest

3 min max distance Row/Ski/AAB (try to match previous distance)

4) MetCon:

AMREP 4:

30 x KB Swings @53/35

60 x Double Unders (120 Singles)

Max Rep Thrusters @95/65

—2min rest—

AMREP 4:

30 x KB Snatch @53/35

60 x Double Unders (120 Singles)

Max Rep Wall Balls @20/14

—2min rest—

AMREP 4:

30 x SA KB OHS @53/35

60 x Double Unders (120 Singles)

Max Rep Air Squats