1) WARM-UP: 2 Rounds

20 sec x Side Plank each side

10 x Air Squat

10 x Alt. DB Snatch

2) GYMNASTICS: Alt. EMOM 10

Pullups x 8-12 (Build Strength with Strict or build your volume with more reps)

Knees to Elbows x 8-12 (Build Strength with Strict or build your volume with more reps)

3) CONDITIONING:

2 min Max Distance or Calorie Row/Ski/AAB/Run

3 min Rest

2 min Max Distance or Calorie Row/Ski/AAB/Run (Try to equal or beat your first 2min)

4) METCON: AMREP

7 x 1min Rounds

10 x KB Snatch @53/35 (Rx+ 70/53, Scaled 35/25 or DB Snatch)

Max Wall Balls @20/14 (Scaled 14/10 or Air Squats)

—1 min rest—