1) WARM-UP:

Stretch

Mobility: 90/90’s x 10 each

2 rounds:

10 x Med Ball Step Overs

10 x Med Ball Slams

2) GYMNASTICS: Alt. EMOM 12

*continued progression of the 2 movements you chose. Phase I Day 1-4, or Phase II Day 1

Strict Pull-ups x 2

Strict HSPU x 2

Strict T2B x 2 (Phase II Kip T2B x6)

Alt. Pistols x 8

3) CONDITIONING: 40 sec work/20 sec rest

Battle Ropes

Ski

AAB

Row

Side Shuffles (10yd zone)

4) METCON: For Time

15-12-9-9-12-15

Hang Clean and Jerk @115/75

Box Jumps @ 24/20”