1) WARM-UP:

Stretch

Mobility: Hip Circuit x 10 each

Kettlebell Circuit:

Single Arm Swings x 10 each

Single Arm Cleans x 10 each

Single Arm Squat x 10 each

2) GYMNASTICS: Alt. EMOM 12

*Continue progression with 2 exercises you chose, will be Day 1,2,or3

Strict Pullups x 4 (Day 1: 2 reps, Day 2: 3 reps)

Strict HSPU x 4 (Day 1: 2 reps, Day 2: 3 reps)

Strict T2B x 4 (Day 1: 2 reps, Day 2: 3 reps)

Alt. Pistols x 12 (Day 1: 8 reps, Day 2: 10 reps)

3) CONDITIONING: 30 sec work/30 sec rest at each station x 2

Box Jumps, Ski, Row, AAB, Sprint/Back Pedal in 10 yd zone

4) METCON: EMOM 9

5 x Burpees (Rx+ 6, Scaled 4)

7 x Wall Ball @20/14 (Rx+ 8, Scaled 6 and or 14/10)

12 x Double Unders (Rx+ 14, Scaled 10 Double Unders or 20 singles)