1) WARM-UP:

Stretch + Mobility (90/90’s x 10 each)

Segmented Turkish Get Up x 3 reps at each position

2) GYMNASTICS: Alt. EMOM 12

*We are starting a 4-week progression, choose two skills to focus on for the next 4 weeks

Pull-ups, HSPU, T2B, Pistols

3) CONDITIONING: 20 sec of work/ 40 sec of rest x 2 rounds

Burpees

Row

Ski

AAB

10yd Side shuffles

*this starts a 4 week interval progression

4) METCON: EMOM 8

6 x Deadlift @135/95 (Rx+ 155/105, Scaled less than or equal to 115/75)

4 x Hang Power Clean @135/95 (Rx+ 155/105, Scaled less than or equal to 115/75)

2 x Shoulder to Overhead @135/95 (Rx+ 155/105, Scaled less than or equal to 115/75)