1) WARM-UP: 3 Rounds

10 x DB Push Press

20 x Mt. Climbers

30s Front Plank

2) GYMNASTICS: EMOM 10

HSPU

3) CONDITIONING: Every 3 min for 12 min

200 yd Shuttles (10 x 20yds)

4) METCON: For Time

50 x HSPU (Rx+ 75, Scaled DB Strict Press)

* EMOM starting at 0:00 15 x Double Unders (Rx+ 20 x DU, Scaled x2 Singles)