1) WARM-UP:

Stretch

Mobility: Hip Mobility x 10 each

MB Circuit with Partner: 2 Rounds

Situp Toss x 10

Rotation Pass x 20

2) GYMNASTICS: Alt. EMOM 12

*Continued progression with 2 exercises you chose, will be Day 1, 2, 3, or 4

Strict Pullups x 5 (Day 1: 2 reps, Day 2: 3 reps, Day 3: 4 reps)

Strict HSPU x 5 (Day 1: 2 reps, Day 2: 3 reps, Day 3: 4 reps)

Strict T2B x 5 (Day 1: 2 reps, Day 2: 3 reps, Day 3: 4 reps)

Alt. Pistols x 14 (Day 1: 8 reps, Day 2: 10 reps, Day 3: 12 reps)

3) CONDITIONING: 5 min

1 min 30 sec moderate effort, 30 sec hard effort

1 min rest

1 min 30 sec moderate effort, 30 sec hard effort

4) METCON: For Time with Partner

10,9,8,7,6,5,4,3,2,1 of:

Front Squat @115/75 (Rx+ 135/95, Scaled less than or equal to 95/65)

S2OH @115/75 (Rx+ 135/95, Scaled less than or equal to 95/65)

Hang Power Clean @115/75 (Rx+ 135/95, Scaled less than or equal to 95/65)

*Must Alternate Movements with Partner, once you start the movement you must complete all reps