1) WARM-UP: 2 Rounds

10 x Handstand Toe Taps

15 x AbMat Situps

2) GYMNASTICS: Alt. EMOM 10

HSPU x 4-8 (Build Strength with Strict or build your volume with more reps)

T2B x 6-12 (Build Strength with Strict or build your volume with more reps)

3) CONDITIONING: Every 3 min for 12 min

30 second Sprint for Max Distance or Calories (Row/Ski/AAB/Run)

4) METCON:

AMRAP 5:

Clean and Jerk x 5 @60% (Rx+ 65%, if you do not have a max your coach will assist you)

Box Jumps x 10 @24/20” (Rx+ 30/24”, Scaled Step-Ups)

—2 min Rest—

For Time:

30 x Hang Squat Cleans @50% of Clean and Jerk (Rx+ 55%, if you do not have a max your coach will assist you)

*Every minute on the minute beginning at 0:00 20 x Double Unders (Rx+ 30 x DU, Scaled 40 x Singles or 10 x DU)