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—