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190117

1) WARM-UP:

Stretch + Mobility (Wall Squats x 10)

—then—

2 Rounds

10 x MB Slams

10 x MB Squats

10 x MB Situps

2) GYMNASTICS: Alt. EMOM 12

Day 1 or 2 of your progression from the 2 movements you chose

Pullups, HSPU, T2B, Pistols

3) CONDITIONING: 5 min

2 min Row/Ski/AAB @moderate effort

1 min rest

2 min Row/Ski/AAB @moderate effort

4) METCON: 2 min AMREP x 3 Rounds

30 x KB Swings @53/35

Max Hand Release Pushups in remaining time (Scaled Knee Pushups)

1 min rest

Earlier Event: January 16
190116
Later Event: January 18
190118